JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?R<Qɭ߇nHS i[p:Q&29'XsgU!sno-!Hp}9ۘJ Rdk sQYYB$qכqFii}1 AX]A*}fl#A,7dN/ޓ I!̑z՛Kj~#pԗ*%l5È$O7wstJxNrSDbcN73uV^xVqZ8KNUUSžja)cG4cwl !{Vxw7ޯAE9+'iʥ93w}Ϳ mwxs+ 71FxEjцrǙܳhoimʜUR ?.E#kҾ dWG8&d2ss<ե/+z*<}㤋MwFvep$<+R'yca=+VD'm:[WZ:K9A:Ɉ}0 ˂{XzG DȮ ׍dOS.5U?\Scޅ[  IJ~ЂL'oZ7Ȗ !"EJK6|,n>d9ٞƺ#{Ҽ9 UVOtLqC:bi9p.tocK&M#+:I"6,띹1'Ok*:j'Q2 aq0zOopg$$Mj2WMJiRٰɨ|y5}:[p- (УIhxԨ'J_Dn0׀:Y>'c+m<1Y>&-%aH,|}Avq2gpRP^Xmehҩ9Q𮪩+|?ķWWY[PxF:Vzr}y5exs^֭V rނMonv1'yEwrKFo+͙!/o޹8f(A9u{=/HOSF/%>+Pi.5[CBS[ZMK IõPjkWg~ %y;KcmӹQ^8Ҷ-l%4NwevۜC&oʯiK8Q&r),zlh:# r} _F8ZȷeS8YЦŎF:tsW? UӦd,)>Yh۽G-ԛj hCW)q&&+SO! #X\-kHmؒLY{c'3]ׅII;qʜ9w,N[AQ]TV6t=3\ڀ7{VPlQdx"U=ʦ`+rGWRrG5x6k ʷC;A$°IsJX^xPc#淼3*ho_ p?SX>)_{y2lȁpyj>G6#Г+y[OChQ>w5xVk=;M)C^Z$Ƶo&7pyn'uB+0Q9Y%ͶoxbAĮ먺Ќ{vT>X AS؟v 63BxMw^IF}Q(-QќEήfH]6@fCtx7'#8?\Q61-Qןh5n&!\ԪrKcԵgwmgO) V =kMa ! t `>R`|3yMS m'+@0-8،*MO:].Uk$}*K") ,!/:g|@֞TDCj᭻7'1}X+־IODRQ푚 ijiQfVr^VXVqћܷo?=xn-yǩ0'\1jk, @6߱kƗ2@9 W6ȘYiyo7f]'N4HyZ4cBAR+k>ًY0HUF {IT[^Z|q?hj3Jv'${ɺ1IVUƻcΓ3J7L+yj ''ǐ7_5 OW7N zRKr5Zu&ǖ~S֟J#*ޛqpL W#xflآāv.H} 9+ubjS :ڡ.?<IR'k)O<ȩᯈzYM ]m!n-ڼ`YToJ[Y dT4mMEA-N JT ;V]Co"#5ipVǝ5%s?L<5hY ;OV<8N~(vO$-ЃQB$ WVT2Uok2a6K:Yռwl\f!pAOE?z̊FA^{C{{b/QuW3+C>KKWo?560$k{ŃƺuuNƻw'dwEp6q޴qcs èo %qwZ?42̰7=ynj7|; h 7Hdj0@0zig^2yp\vv@I+3K#c!H_VBQ ^ i$␣`ڷLp ]AۻjRQl5h榏SӁ'i+Mh] jB(j%ԚgSh n.csY U+SI{=)UN9ۭLiw%ecNKfe"0yEӼfAS,?nbXx)$b$sHAsF@*OCEi.;Q[X9%jm.ē}+6t["TfJ!VR ]GwU#5ji+`ʹ$S,Guͤko=jTmE6v X|,92۱vS]3Cgx*~F[^7v#MknlnV Kv K񽟗4W)A!:~='jx{x틙$, q#}ƒ)߸&2Gc:RNjl ldp+F >8KqDaGEJX@8T&&*r5$"*31§.x%PW:!?>ޟb=m4$FK/4QX-&6; quŹxQZF 3ZM{kkbhU ڍ+׍9(G-,Ac&X`a>Q\uЉ;XtwI;k^Nȓ=p1WFwV9 ڦw*è5nQN7hݍG8}n r[+ΪPR.? 4Y` їH h^ɵ~Xy nSVG=hce when the body and mind are fresh. The following is a list of guidelines for following the 8-point Sprint System:<br>1. The Sprint System should be done directly after the warm-up and flexibility period.<br>2. The maximum number of sprints should be nine which could be divided into three sprints per body area. If one of the areas proves more difficult for the athlete to learn, sprints can be increased concentrating on that particular area. However, nine learning sprints is the most even if the body areas are divided.<br>3. The distance for each sprint should be 30-50 yards with recovery time being 15-20 seconds or walk-back.<br>4. The speed of each sprint should be or speed& .never full speed for learning purposes<br>5. The sprint system should never be considered a part of the athletic conditioning, only a part of the learning process.<br>6. The sprint system should be done 2-4 times weekly in-season and off-season, in groups or individually. Feedback, from a coach, parent, or teammate is important.<br>The Actual Sprint<br>You must start low, explode out, extend completely with back leg and big vigorous arm action. Videotaping the sprint is highly recommended for analyzing the athlete s performance. If you want to become a faster athlete follow the BFS 8-point Sprint Technique System.<br>Upper<br>1. Head  head should be upright.<br>2. Eyes- - eyes should be fixed looking straight ahead.<br>3. Back  back should be upright and slightly arched.<br>4. Shoulders  shoulders should rotate vigorously with elbows fixed in a 90-degree angle.<br>5. Wrist  wrist should simulate a whip action as the shoulder rotates back.<br>Lower<br>6. Legs  initial leg action is to lift forward then up. The lower leg should hang before planting.<br>7. Feet - feet should make the initial plant directly under the hips and not out in front of the body.<br>8. Knees  on the follow-through or end of the leg drive, the knee should fully extend.<br>Remember practice this sprint system, concentrate on one area of the body for each sprint (upper, torso, or lower). On the last sprint of each set combine the eight points to achieve a full speed sprint. Time and record the last sprint of each set in your logbook. Try to break the record each week. Practice this system tow to three times a week when the body is FRESH.<br>Following these guidelines and principles EVERY athlete can improve speed dramatically!<br> may not want to develop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a concentric contraction a muscle develops tension and shortens, causing movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) phase of the lift, energy that would otherwise be used to help during the lifting phase. <br>Inpowerlifting competition, research has shown that an extra second delay waiting for the judge s signal to press the weight off