JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?9 jzY1|] l '-̞֮{d)*/p+S1:Ʀƃ));Tӯ57'33Ou2p?YhUksGSxSڦUW{g l['QҸ94r/.3Mn6ʘ㓟jxy8;I  3;Xv&&`QJ»Gx7 {mҨGdUn0M'Z5?t:W޴ڽ,Ȭ.:kJq9"XݬkO+T/=+?D]c%lD!=8FOaSjJĪY"L  +j(ZʰW~eM[%dsF.7 UwQ֫9U;xgl; h?tQP^oy_|nŘV-e9$*y:U4 t6\FOsWKk4lb}0M`[kvs,32ōi[;6,jpÁE cqi[ 份Y  +OmUcX<{Fۏ~VtS<I `[&ӞV;FZdF1 D;q[e{ⰤDC3& uZD\n=51zWxz' vr"9_S^JxHyχuv%u<4 &޷U($h_jy1A`ҬsNM8 W%/>Y l1qW.,1: =E$4x>S aVnPqX l;kXg3K ڀ:oK?pv=N]SėO4Nn= BqԱnY>+`*럥s#VΧƉJ`ߏC\l u'иViFfCa"隂̅J=`479sZ>>}=+d`"_^WEcq.?_TTkS(tRW?$jsӭ%L@2 S=717 KcU 3ct .62dFַ7Q4xvr0:U噌=Z7>Iw4b0Gӊ6|'ҵ$y'E3gb*6 YO3Ǜ_WOkt ٺyWj,JsLwUAH [=[>n' 7f1Nsۥ0 })v+}})qҀ Ҽc/q=ɯQ^Qx۠fFKZ;iS.b!V#9<@| +)^Ɗw<{ZȈ%Vv8 R(X ]#뎕x 4}$q8ɯ5\9&h?FH捔t`G]@TJO2mYDY3ҽҒ=Α)㛩>ktX>#{KJjrMS=:SAQ4Vмȑă,pSVIǝ.~o=utd)>ּK>5v+$l\fmXv1*|@-VGEKU[g.(wE񝯈-RD*[b@?Š/[Ufeċj%@yԧa/9 {TrmƄW@M*[<|m(lt(-%I| "1N[1.Rk˔;GM-/AV,=ʀ3\+&`,}]ͱ mNCR sV"*+phO'7 ]twyE\;Wmi;[T v QPftB_vX;H/ێ՗ #U#.bG@dZhi>0+1ɯ3Ԓ ôJ; Cz=?ɩcQqV~'cXEyyn W$˦$pzUs Fℑ|S O|~I8*5uzg`rYPK h|,bm˓^0+^ &xl?׽! Rgx?@#3J[ztc<ƷЂ #"p8'X~-NyQ|B bg! umpJ3O墐sOAZy G(Lˁ`Ocܚ,MŗL-Ր$k;dePSspJB7Cϥ?iiҿ(RO\wB3tSBC.WYmy{ ̖Dn`?s2c&=Ga:U/=Tӎf7\?B;;yӁU5 t?m{jbPTdN e[αCh_Λ%xGgs+HjXVA-Bȣ5i"j2\F+a 3S[2t 7d]р;b:τWV> ed wG|ݯro9?ʥ;x2-)4-X#-'?3IkhxAa+Dnd'zWE,XG Iϵe5fkN,,<{l.ܨ>ưIEk), $SkjX,L"r8us̈ 8g4b md[c]1 K6P$tU 72| n8ap$);4VOZ;y3Rn`1 8j++̓bUedz!-?XS[Z[P$';QYK>)#(і-hmU}6/ffX7OF>2q"XjFƳc$FcK̈e#_©GiIP⁛ܚ>kJB)֋y CTL*Ms~VR/# 5'GR\c%[&3KMbqpFNkd Ipb>23|ry3] ?J,''*+Ŭ^)&^2=+yQǧOX )NŇGb{(N]O3C$d `N^%r*~V=9}:R0 }r()n21Qj:톓<,ZyLʼnCS_>@< є˟#95ߘҥ$0jϩHb&[1rvE {z{SYr8Rd/`cyd;T3Zjn!"FFi]1٣Y#ݟs {>U? GF$c˗A5'hjۧWЍnV?Y_nI ZZZ.PHQӸ~~HGO{{Ulwj~3\E|Gr>lʎUq K{oes e0dIpeI78螸隲Ҕϻߞq uWv`=/+mnAUqq(AaQI)[c旕,H!9;Nx5X^R8mm*MV[o\Cڛap*1kjnk+ԹGc\ˤ_= LM?OKL+IOs3Ur1$%qбR[3tww @/;"&_jIuk,Vdm#,\sPO/mJ7:ujP_aaoj@oªzVd|qQ,v?-{([b|=NM #R9<Ś̍ܬ u~^}MtTI虸A OZm@N,tpI#сSN-:>n)F_Vԯ),A@Y޽XgZg !Xt+l{?xgY|.@ 쒷R#P9V)~s+y|Lo/IY袻 IK CbLp1Un(".:"+MF"ښWdy׵۹)"i,( 0;Q]Uqpr9{OpN ?rKdCjM",5!uEom[lwZV-|y4 n nC 6=3:aߑ"Jmna=̈~&3:f_-?آƛZ]49adpk[LFB^,mj9Ytt}fmYyy5} B9~߈cv' O-7 t^[>RRDhNzX"O^ z?ML3DᮥtЩʠ=5v-nP?6ss+2N*H&FԨy5_͍O;U1qD0Nz޳<) i(lߍ ±W<( UW4 YXH46\LW59Ӂ :۞t*]F|t3#x:Cqo!OcT k9֖' 9+!#,o EdQ؎ƭWizޓuXLTUK߉qEsAڡ0j)ߗJ<:Up+HڲV9jhLƳ9^'h؟vkjvw,/#VmX8-ʯOQ]m!浲TFg FEyާgu\ѿ]P &6<־#^jr6[l9= |Iy MxGMڕKk#>Y-4-ڮn8$څ ) Fz-qicijm*Gwja 6Z`9hw~}eMAuN0Lk B{9]Vh ?2rD^y"(\3zK%Oid+5Õhy ?e۞~鯢Woi ᕮ$") ~ޢw(d;0tW/41%+aO$S~$Ԣb {H͊L:o9\6ҹT| *95ҜON* }i:UHҴڲV)3>QiY,gܱb#S=h֤hqog&Jp YtǧoHU?4W3¬M$acMyz,VS 5sN$NIh)#TآrN.k̲kՈCGK;(@~5[R25:48$5sĖO$VK.<\ VQ08CIt#\+x;ӽ=dt"$60Džvi: wG8'5jmӄ_InF'Ct+)S 䫩aX{ups4PJHmۇ5],$>a Ɩ~S9tб_8=a C_FJHl~[Uv~MKB$|\]|14Wq< riK:ڽ|+1-HᙃaoaNI[o÷8Q84 zF##9[&'s/#?ܰcoo*G' 0þ+GD.oKGoy,z;^'j\2I2*<[VRA>!zh- l.itv9ez]k}{iQEXcq2?K( .*J)GJ_j\dP3K}V3wab9Uɦx+Šw.bX2 v_eoRJٴjF00IoEƣ%DdxC4m` KvR-;@(+2.-CX)|G\Jڶy}K6Q2eYv[='MHHV {Ji;"KU"5]r cڹL+}޽uZ֬bB-տVـcE7k,Um08>==ķZonDͅ$swB6̯kB<T{זI9&uQ=Awuig!z`R3K8=j̍-ϥW7ȼ|&vL?ξR9 âS\IK5ij;q ]kjZk㐬;>/%Kwx4Ia|lsuPEe,K>G zb"]k伈Kc9|8Vwu Y[kI@I#BOS^gE\KBJ8dxBMcTR&4Ec'5kt<_L[1QǭX޹qҽgE_+M}( .|'6c~/x-|4lkB{il.`{G[gck6-l ]S-o%d#mZ'Nٺ4r&s%*+C]a$`yScPrWLLQJNGcni>!:}șCcƱE-KI87$ܱ~6=w${$1<ҤQP=2xzKQ/n##7jb=0F|)8$>7B޻}lG3j-h:{-js,$C{T\jbi7ooOAG##JO|N[q}{S :Ɵ亀{յ'q[Nޔ ůi w^ ǷZ#̟νٿr9j&{iǙFzx5Z fc9+̵NuKE1;ɬ2OsT!)=OP6`lԎjWhICT2?J/DԵ -؅##ьsi Aʃ1ģxTp$8nW?_Zkm%Q8֙26gcRF{l?\$895 VaRA˰b4`&eLO̧i ./?ߏZ*K,F#B(yˌUp=)qR,=iq(bR( =аu~ M0#KqGE\=+O";hYUB̿:c8ULnTA 6`:t2h9EfE;BV|UDG,ڷC33]2+H6Ḟ ~QQ-!@pCȰj&[hc6i s oaֵˑ0(*Ԟnn|OVFk*icwGnPŚwXrhY). The third option is to have floppy wrists (right photo) and execute a whipping action of the wrists. Study again the photos of our sprinters. Do their wrists, hands or fingers look tight?<br> <br><br>7. Your feet should make the initial plant directly under your hips, not out in front of your body. <br><br>A huge mistake that athletes often make when trying to run faster is to reach out with their lead leg in a futile attempt to increase their stride length. When you reach with the leg in front of your body, your heel will touch the ground first. This effectively puts on the brakes and you will actually run slower. You increase your stride length with the back leg drive. You want to run tall. However, to plant the foot directly under the hips is an advanced concept. Therefore, I want to devote a whole article to that technique at a later date. I will have a 4.2 forty-athlete show you some great drills to more fully understand this concept.<br><br>8. Your forward leg should initially lift forward, not up. <br><br>The lower leg should hang before planting with your foot and toes up. Your back knee should fully extend on the follow-through, or end-of-the-leg drive. Look at Stefan and Tim once again. The photo was taken at the perfect time to see the all-out extension of their back legs. Again, coaches, if you do some video analysis from the side, you will see that most of your athletes will never straighten the back leg. Every stride will be performed with a bent back leg. There is no way you can become really fast with bent legs. Therefore, if you want to run really fast, you will have to master how to run with a back leg that looks like Stefan s.<br>Look at Figure 13. This is our famous hip flexor stretch. If you do this one right, it will help you to increase your stride length and therefore your speed. Remember, when you stretch you want to look like a sprinter. The right-hand photo shows John in a correct position. You must pull-ups.<br>One of the most effective exercise methods David was exposed to in training with Coach Poliquin was lifting chains.  That was the first time I did it and I liked the philosophy behind it, says David.  Chains force you to explode on the way up, so when you take the chains off you ll just explode right through that sticking point. This is important in football because when guys try to jam me I m going to explode right through them. <br>And explode he did. For the 2001 season, David again started in all 16 games, his 1,598 yards taking just 98 catches, and he passed the 100-yard game standard seven times. He led the NFL with 72 first downs receiving, and became only the sixth Cardinal to make consecutive 1,000-yard receiving seasons. In the Pft var windowY = 25 // from top function openCalendar() { var win =indow.open("Calendar.asp", "Calendar", "width=800,height=500,scrollbars=yes,resizable=yes"); win.moveTo(windowX,windowY); } function openCalendar() { var win = window.open("Calendar.asp", s"tJP,qutc;t5B>Lus<Ǫ*QY9] }HՐ#jSxϗ>D*u6F"lґh?LX+t_WkSo*69dq9PmuSfe$͑)g$vw~ɏ xq1QΠG8ȍoЧ~2ˉq9Z.632'J<: 6a]1FM)3n](пoHBGaSy1$YVV3PDRt 'x^0Mu+[P>J ?towK0MH922-Y}ϳJfŚ8A%#X8V/OTRio"DYO@޵~3*f 0nxMnmpq} 󔘰;,qB_g_=Na|>-Q tܟZlS2;;sei1rXxHTI 1T1UeV&dhQFH5N4g4bH3Pۈ#7уR,=,,xGUZ#7@koG"ۀMOU/ע<+p!WJv23 5FS{m5 y`uNp$3&Y9eG㡞LOm$Mi5i<-\|  #Ca\ XT?=p% ! V&'WK7S{b"]NշP}BsVy[w? nrͅB^7iS&xU,YE.4x$&Hɴ̜$*}|)[d=#[ƌnܟ}3*P]}_ܵ:˯2,rDt xֺOus ߍn4€ ̦G:]GTk5ksݯFNk䧋w|anv#ڻj8Yc 8[.P)svrYax?5p}!kQ*ڳjIPfI,Q z퐸Qjd r^7FkpmGb5?--(kƴxWu[EnD2bNZҩ% NEF+lܫyOT+Tݿ>3ĻU+ܭk{Hbic8ErGL3hS w.- 0߳Jv|Aml8Veguv4o6V^/+F1)Ҿg_o=b98FeBH;6f4 NLבzSNpˏFo2ӤL,LvdyX \Ė\#I0Krs HG'O @ E@G8'ϛ#Eԝ1e͍!`koe笗(60Q4+CVu_OV_p;6dYLB armf~P30RU+{vj#[ufES*Hbɋ+z›pӪBdoNEc&VycRG 9$ɔzjLՏ8vhq`svS((@EkD(aG篒>cRpKybeNbx $Zd\pO^ )S$7U,WujIWyr~+[49.1a>Q><e͝&RK F3Ww}OHrbhr$yFk\>zw=@~sGsG4[s 7E ƿ{&ǃ:\u$2x(kQGaJޖ1D3uЛ<"2IP..8*ֱC dRp (E[M=ufXm>;uwЍ>JTKkK)]?%DI#&@ϵ f{[Qȿ 3 DWEkX+5&dl@P4fjr7qbkfykjnȫ[)JYQ,AU˭bMǁZYMj${cBRO975_d.>zn>ƍ/hOh-(^͍RzoTE% ,l9xiRMwH7,wIQCxQB<9X u6e`rRfv̦3*-:POՏݧ˭dcE"UHֱgeis'/,q\x^j2d$2 lhH^7+a?=fl4B n?M $;R&#yA*<$G 20ܬ>U֜gq׌A}vmܙAheu(ͳk]w-dܖH D+</ԝL.,ܡE:GCc:D}eT* #o [vӺq?-뤄T[V?fsvht8kΙ:cLY#ΟS㩿;NV'p"\,I#s tLj+G.<3!K-՚e,yrmb$[\":+Cꄭ~s'ēX uD_ڠ\qED2 v}xV>Dwvv^]Oow/'jL M,OAu FU~*ȸ᩷@}1!}aAteOE*LxED}z6t=&=Hdh#}IwR"cʤŰ<Q-# -E]Mr]/zH%|iD84 +0vؽx^5[qm[}bwϏ{eE*OXɄ0$cmzAp2 ="]AeT"}I'}KSI;kehcɝc0m (N?rp,H}1Dg2"&HA ՊwamIsK!Hbh!$F2lT4uۄˑi Fh,WCoJ1Z"9-uuwj6Au!4"k0Fչ:^<(:NXn-Xs3Qs {x _ ~,AkCr&+g&6$yŸߚGs&&т*Q]YA+{J߷j9] 1 87t9V0aDZn#(I6$n \5!$k>ڐbuqJh:[:wC4cr@~3F˕>< yr,6f?NX՛W% lK"VviV{XD47zWn 4]iUar-6$Ҭ,4ふ֮K8澠xU s ᷓeo S'z[AC/+1ϼmI* T٢3bw.?hoMPqEY;Qo ]|rFn+T!zZ;P+\|n>_l%iDujo,m{.m9 C1]c`9