JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?u_,^$r[EoX)4J 99rfRh^%; =sm{yfʈWK,Gp9~cx(ERNp.2u. =5&=H9o j8?0EtiJvzy)ŚZ 3*cx9SvOn)yik"[}xf=^YE(]Xq(1 _(zu2 Wό2Jq5sda%lx(++X&{6mL;'pV ½Pc<, }-F[;E.$""zT; 땳F#Vr'˷`Z1"]<*T/.Vk*0k{XH=+ռ;v刐v5mmm+kn$W^]NAmH kXiW28ȭ 4[ĺId䃜 U{|( [8L#)ՠ۾' 7,:c~.w}> n`l8;qZKqaG\!]bXa"J{{xikt0&\:ڱQ"5gOC\|}taNX*V =E*qyL&5`PZPjoR-u=Y6:cs*kfhrk\<gEiIΡv52ڐ˹۪6Ev}q!RYVQyrӻvGE!C֡f96j槱},55^\֮+N(vm pszWC L.+{W3o(wj֡xS\F*'?vAֺRIX甥vtNsydrt8ZeMmrs 'vɧE'kf;)(rq]H-c +G1I"yIjcb$G8 @K]*t='PN$>bI% .CD Bk ~z++CXk%p:sָ2rG(93Pc:lQ@$c:JGot|6=AjfkCI+0|Y󯠅9B-Ve4ؚSV,psbeFhF#ud_*JKfn d ݾ3O5jvǽ(ũSml3\ t_zYX˧E+SG5~ծ)mҨیtN.SkC+[trùWH!1:}+Dzm\i7~ $ kvBv3NI.m%?l$<67@HZMeWN7=IiwhzԳNdH =jvx_Եst6}. ˜WY)izV Xv6::RZ'ۧ['twR6ߑ<@[{+:δkX/i~t A=kS]v34vmDv$|6[ا?lhd`g;:,٭m&k!Vq ACiUg`v Xconk|;qo٧ ӂw>x%r{77 csPMg*.2MlnXsKM*s-6 n@dٷOEtM-Ο6LW)Z~ǍJ';k~(&f>W'"=Hqޔi 8WџY]MRr Y !Qdߎ:z^J/A{Ѽ!kʲ["8?fit$/#Gz/e΄FAzSVmGCJf7OiDq:M Rp ߍtw\i*@ Ȓct܂:fu8㹸dLw 9VjnKJ>\B?o$!2zd㰪 rF@5cJ`c2k?RO)(VQ`bQ^ֱ]Ƶ4k9oFYaY*xg8ʇ!s+Fot;F&ԯU/n^TBF6xf:$ Z̅)ؚ/otY-S+Q/z {9"xdhRˋXf8$ӼU<3j+.$TÑ635>jny6sXkrnG$ÜӳT:Hlv@Ց4QaUWW6wL5!Jm75tyO{2H]b#$!EOyvYǧ:vF[~Wm*6MV3*ե4ݏ=~K$2@&чfo+Psd*F?wr;K#;k[-ܱml8< [5渐 ,##'ŤsђE&lXpd BfbfE9 ;Uڭhp5߈N1En-wmBDc'Nh>QL /hu0Ad津5&OK~32yI&ڏ'FbHVD Ss{+I ")[ւZd(LNai0ң.4IJö; dՒ%u O㌚d˺[t v< r6\mNEuryv[`f(G)ww!{bg(>"yZvB8+RG U]=yD X=pn&+;V-Rx@ qAƍMMRN z1ҼKfK>1XGZΝ-4mQF0Fxz֓N=Q;- 5GAY2An{/4m1[ չմfS[6j>Ԇ=İy2l't~ =:g?1CҥTua4T\Vfws%C͒1\RjJODԼTa5wc}5k.PHdB{W9y4's]5 WML)& XkFz}+쀤dH>s ִZ Ycr]bPfx0\ƇXGijr9O,o0 WĶͥJQ\oOz|Z5VTRCʹ WL*'JFкi4iݤ(V'f Yŭ\ cM5M*ό"UB.wlv =[]S<`)!}x,{#)N.33 ^c[W䲓5LDY8Ge$Q]FeuutMv%*QEcu-Xĉ63K~ge'Y!*O; x$p6} !I?acWd^ɳH}儁+c}Ur3:tR(Twh )qzScZ˧BZֱumI2uVxT2w2<-Vl 03랕TumFIH8c}+ЬD,Q.zd"}7Х!`VECe sj;u'Lq~5vVkjY@>V!-T`owwrF?jxI}>h2&HS+ojz cq*#(e} mIK·+КJmگG"=v3ۜ/mZ6͈`pzsq&x-fd1g*$pIR1]G%V-NS票X2k7Onj,yJٴl@5o>0(?tkq(u 8y垡lI?CPۑSJ#5ͺK+9EaHUbǶNxxKCU$GyYP=Mmi U1N.ft1 hOֶ*0\i-7%bcԑU$O.f@$:2-c1dMax[sIom6Bɔǧ֚8=,pWeveB3]{W<s5-a*JDFY mS=JՙxQ`Yɔ$hn5-fM? |"A/&2apr]o=彊M 1tSOzVqh7NfYh{~RxhaU~SCEsm$Niwg*MKh ބPuW@Ǩ>«2 )$N0x5 [=tU$Ovfo|*9eoM-qL 9$hא)$o]+wgTPaϮj VKݱ$&9 {me|8I8Bd>brm"m1Xܳp6sJփWbko0C2漶#ojG'T[b:=GV%;?Hf-Y!t8@ҫn s֣=[>`RX>ftm<*eU,%Xĥ XfPz?H\I$G9^6te|F[+;I|}jѭ>.DdN mn&tiao ˈU'>Jy (2˒A}[l$Wc\YfEshêH2Cץ|,}hw+y!F/j@1O#4Q\縤39(6 i8d=O!r zE$6. =PP#=j?4QHl]yNF8E!K`M't뎔QRL/ҙCETEU otball program had great potential, but only if he could sell the athletes on the conditioning program. "We realized our kids had to understand why this was important if we were to get them committed to the program. Our strategy was to sensationalize what we were doing, provide feedback and incentive, and to continually sell the vision we created." Here are the steps they implemented:<br><br>Use the BFS model of including variety in all phases to keep our kids interested and allow their bodies to adapt to each phase of the program.<br><br>Have all the grades work out together, so that the seniors are role models for the younger athletes.<br><br>Reward the consistent hard workers by making them weightlifting captains, and assigning them the responsibilities of taking their group's attendance and making sure their athletes are doing all their lifts with the correct technique.<br><br>Create strength clubs for achieving goals in our core lifts: clean, squat, bench, and push press. On test dates, as athletes reach these goals, we work our kids into a frenzy and then announce the records, hand out T-shirts as rewards and immediately update our goal board and web page.<br><br>Use set-and-rep logs to chart the weights used, track records and allow partners to evaluate each other's efforts.<br><br>Incorporate the Tuesday/Thursday speed, agility and plyometric program in a circuit, followed by a competitive activity as a culminating event at the end of each session.<br><br>Include a fun activity once a week.<br><br>Encourage our athletes to never settle for average. Push them to go beyond their optimal training zone. Push them to "Be An Eleven." These athletes thrive on being pushed.<br> and provides manual resistance. <br><br><br>Sprint Chute Training Serets<br><br>Although both Adams and Greco tend to use the sprint chute to improve maximum running velocity (or speed-endurance as some prefer to call it), there are many other benefits.<br><br>According to Greco, because the chute can move back and forth, it creates an unstable environment that can be used to improve joint stability.  I actually like it for team sports. Take the example of football running backs who are basically running and people are hitting them from the side. I think this instability helps significantly . . . and even with sprinters, because if you re coming off a curve and there s a gust of wind that throws you to the side, your body has to get used to that. <br><br>Another advantage of the sprint chute (and the smaller version BFS offers called the power chute) is that it can improve running technique. Greco sometimes uses a 100-meter, rhythmical type of run.  When you have some resistance you tend to focus on your technique a little more. What happens when your technique is not sound when you use a chute is that it feels as if you re working too hard. <br><br>How you take advantage of the many uses of BFS sprint sleds and sprint chutes depends upon the types of athletes you re working with, and of course, at what level. The bottom line is these can be vluable training devices for those who are serious about fulfilling their athletic potential. There s no argument about that!ڷْWo#C#g!4RRʩ؋zG&!2vͶkKy,5;j唃]SIJˇbUp@ Ӷ\, RD= SwW5 w.ߵ, NIi]bNyS_26νyD0Q×ʜ6 z1ր1S} BEեFǦyחIki;zpHKrdQ ,u{^#[{TY̓< ] CMʖ/ygi?.4sUΡ{ >9YHF!>1OSAq[GhbQ)L̺Mb+%5z\@k%*Da<*i#b+z/d7W58xisn^%}tʋ^S[5ZYc ZmV$yޠETC/e͇V6ax~+јf|ha\4{VQ9v?NU*|rbIK|vצmZ Eq۩WM=02@?t~&=V5!d7>੪\Ao5heza}ď|,H雋KJP-n5+=;Kd2Jǰ_{0XFxCy+J>r%kzi"Txּy=G~X0Ai~z*V#xGM@4*i6GsK1r?kO)^Jܑq^pS۫tTOwWL웾W,ws9l:Ig,|\Po!nz'컢rY9`+6EӵDΠ|?몜<@@ :Ҙ흞oGCѷT95 `{>dz'P{{`5%݈u3~[[Ki-%$ݮO 8~BV^i;5;f%a)cF< ljqW,Qc J[VV3Gj7#}joAق›y?ZZQ8 qm$0x ÝA93Y\Q#?6;q\PՁ(SBˑB2$HC]NlBaXDkWyN ᷑{-ybO@sG ↟'m$FtI6e ~XZ!sM!깱޴͘s)җKv'wcC:gk8;Vs308)6o76>#o QI4lU?hfGȎP ڌ>mqrPd602Qrp*T34&>[{+fKH@ ɮsMwCMY[[e(VJ1o]8nn8/pI6_[iNDZV!A=ґlnj2z=+؎`c9 ?2^e04]j4휥T4"?SQ@vA)byUԚQ,qy2c]E]V5fcRIqUi:5$)IܓEAxZu)%U׊V^Z[j6Y]'FituDm;P UP/.jj⶛qJ͌DlyS&FH~@g^-!un,f3oVU$2␝%ɪ霡$T{g/ҁ״]IoO(