JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================q" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?cH0SbX={E:)(Ri?;4PcLƐsJMH?4ӉG0M8)Q2R?:(zS00EHJ>]ր0Np)F=L(A@ǠT?Tq bKDep:U( u81&Im=ZS"B[}]P*`ּmwYT<Һu" ;pS9+ ISJ!~TʐFzʐ)H" aS)Lڔo֠ Ms XRp PON~(I*1CBNT09R2) O+Nq~5a!G挜ST,k_>P~f>Wqqsl]@Wk,_18xqr[>anv(B9O3| $D;MBY=IWn:Ni#ҼshMso++u Hm4R }|c&oǨIb=X(Ctz)4h'HO҃#yW s$•8< q'ݪ(R=pXq3]|+ib[WE\<U:| g'kqmk/LqdM1>ÜUu9 U\d3`rC'`Lig'?@ҬmR8-bپ@ǽcO]^) x+N:u+3^36xfpUnºi1[XM `"d1)Z=FH a-9}-Rr[GE-biS\g3ƔZ$$$ɦ\[]Dʎd"mk-{p_T}:J-ė6yh3`F#Ta2c5'h{5_c;CM-M!mbFs^.el CH} !r;ⷧ -J d |>⭋d-$,x$Svӭ92/\"Pdc^shֽhWF=9D$C N&Ԯ#Vľi7,KM/8lsoʰtúᐟWc9Ғs)2Pq6 ǒ@'Гi0`v~QR42i9h3ASq@95uN.7O^Qznb"9 rGs\mϊnts?6{J45LHݩNE53xXD3 k?m%3vy N{ΤW{ŽGE4wUoؿmfӯggtd 崋O _j%LK L!m `d^3Em՛q۵ m#KpqUZo+RBӶ_;-O F+ȏIFhڈaq{Ď|J9Q_oeX=֬ ھ9kuuUkbK Yo[/EcO\ηlc\I^_guGw$U7ewgR4;&?Qϰh'.{v`3Hvxme=rS7>E򁜮wWˈ>R@'WL̋<6El0tOMT"ڟ͟zh=K ?­?hR%г$QZ#??M[ oW4:#3"ּWEfKau (3hC?as in the Deadlift. Once standing, you re ready to begin. Keeping the knees locked and in a controlled manner, lower the bar as far as possible, even as far as to touch the bar on the toes. It is very important to consider this a stretching exercise rather than one for strength. This will keep athletes from trying to load up the bar which can be unsafe.<br> <br>Flexibility<br><br>4. You Must Stretch Correctly and Hard Everyday<br>The further the muscle can stretch, the further the leg or any muscle can travel. When muscles are free and loose it makes the motion of that muscle more fluid and functional. This smooth motion takes the power from the muscle and transfers it smoothly and quickly to the ground; greatly increasing the speed.<br><br>Plyometrics<br><br>5. Do Jumping and Bounding Plyometrics Twice per Week<br>Plyometrics bridge the gap between the work in the weightroom and any arena of competition. This makes the power developed in the weightroom functional. Often, at our clinics, we will have an athlete do three consecutive standing long jumps for a couple of sets and measure the distance. We will then have the athlete spend ten minutes going through a BFS Box Jumping routine immediately followed by another triple jump test. It is common for the athlete to jump 3 to 10 inches farther after the routine. <br>Sprint Technique Guidelines<br><br>Now that the basic off-field exercise techniques have been covered, the BFS 8-point Sprint Technique System will effectively assist athletes in increasing on-field speed. The following is a list of guidelines for the 8-Point Sprint System:<br>1. The Sprint System should be done directly after the warm-up and flexibility period.<br><br>2. Do no more than nine sp