JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Kѭ('yO-e:Z) FgMu'E9,y?ZAYD8QXBHxjFL;_)AYFQET2ފv*{T2@ԇեNbR,'*t@}3R+8Ҹ]>ZCGfU95:|xJhWWG"g ػIZX ޷!ǭe?JcFiwF+O$(9Le9VH̪K8SV[7˓Z{A<{ܩ;v qVuyLTu5V/+7pcBAj '*O}ҼChpT熌k);35;}KWQprElxoR\3hc{Wio$0lz)7Ejм\-*PGKADڵ|ǑA0H`FxP.V#\UKC͜\euUeE!Y)\RDJ_$U';“_;p:9pqk1ƹ)>d9;?:qbd[_,NF3EKW9EPuv81Vsқ {T*D"jtNFhD*3)% ^9VT`|A QLwB= W}Ȭ!PC @tJ%eo-+7 kǺl>x8J.2?sیU1OVdmBkQ r2 [!rH_`Ij՞k˷ V ܬ/A,Ch%O$Waq~v[t= >?Pqֿ">qr k:pc#5-ظGؼgwBĐ?'Yevz0+(ޣkT&]Yz2RT Ҳ'p"EB׮$9pEʶs>W\e<s ]px?Ҳy6/G'pOT'-6tׯ_aZtEsk{_0pIz{X "t%cVjwhjȠUMǹ[ZlOI!]AOZfڢg$呜y]9<+7Ct-6L?)uڜN+I&; ۠ gQJRiI9,+V7vp=* Y4,K}OqҸEѵ jC8늬2{/B.s=/vw#jgҦ8"P7n;q^5%i4X2_B@ w:sMRVb &Vṇp?hKy=[izSJF099^=ұ{:}栲A0Ҭ ܾ)#8k̈́+m822z^ӱ9Kۋ[ּg\z.rFnT/d8=z2"+љ#u2 vzZ=[[ Q՞`| gNZ^|J sӵltIT&}'&O#nW'N3hP#"dW@VU?/N+oOl9D w `\9ʈ0H {r3HF((Xx[%} Xa|7U# H,OuИɬEَ7oƊM&5 |_-2@VW {5 ߪ2 i3[EimcFǼjOJMYxцNrE9WT/^i7ZT9dN*_+1cH=JJ7nʄ8^pOOӇ=v*ϸKcTsL^8tVyIVVEVf'ui>v%̆I䐎Y$m++֞hWwO Sz gin؜ ~:|9 ? .go\O,՘I5V3=b%?/?7k$H5;ȡ Fp?JWᴺgTg4) 2y4#&J݀i xsMi)e87P-CTkpV>i2ZM/e$=i~Ѯ,mpv"+?%v@p~[N;BÒ+; {¶^VY1sm-C2u{Q^BX+98]!3Pt$l; .s8Ķ RcF(̋D#$59%T5ב(\ah^ţ}պ*d(d樯(۱8bN_4vàO)ϕ8ϽZ6uXGm?em&\ %X20RQB$('\|o&ӷyh"OyQ^)l\ڣr ]qJhT'fa7汶1?}+QnqV|Wg ַjϷ,$Lxh2Y$R1%'?JX5=ʲ,X`4g5@ΌꮲS5r?Daⷐy1vݏz xf%6rQ[ۚNwf|N1gNRkgx-`[ |SvV G'94G#B>\OS ȧ sޗh"E*>e?G?SVgg,}u_ I(qiW<8g8)TgV^~SOA/0|d@ %+MuFU.z 0J oBr}s֘{}i<ƍ!ӵG)jֱ%|.q<( U :Ss`Mg'I=5%d=hf*p8 6)9M#Q9 LJ_jF$dpGLvE>m\Z߽lҙ5H9'OVAT1Z0S(sR}jI>V֑yymF$9E"A?ҞQ`P8f(x1T}2G_+ހZjFFOSN'1DXxh('zQFN:?e power clean. <br><br>In addition to selecting the proper running distance, an important factor in getting the most out of sprint sled training is determining how much weight to use on the sled. Says Adams,  I vary the weight depending on the kind of feedback I want to give the athlete. If I want to force him into extension, I ll add a little more weight as this will create a longer ground contact time. <br><br>When Greco introduces sled training to his athletes, he doesn t use any additional weight.  At first I just use the weight of the sled - I just want them to feel that something is there. He adds that during practice, he varies the weight according to how the athlete is performing that day.  This is where a coach has to watch, because you don t want to see a breakdown in technique-you don t want the athlete muscling down the track. <br><br>In addition to using the sled to improve acceleration, Greco uses it with extremely heavy weights to develop strength, as a supplement to regular weight training. However, technique is also important when using the sled for this purpose.  If you re walking with the sled, you want to make certain your walk is dynamic with a long, deep step - you want to work the muscles through a long range of motion. I weigh 180 pounds, and I ve gotten up to being able to use 200 pounds. Greco notes that the intensity involved in using the sled makes it easy to overtrain and he usually doesn t use heavy sled work for longer than three weeks straight. He adds,  Powerlifters can do more of the heavy sled work, because they don t run in addition to their regular training. <br>One alternative to the sprint sled is the BFS speed harness. Instead of a sled providing the resistance, a coach or training partner holds onto the end of a rope attached to the harness and provides manual resistance. <br><br><br>Sprint Chute Training Secrets<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 chue) 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 valuable training devices for those who are serious about fulfilling their athletic potential. There s no argument about that!ngs from the athletes who will be on the BFS program throughout their entire high school terms. Indeed, the Smyrna Eagles have already transformed themselves into state-caliber competitors ready to soar high. rying to write his diary, but didn't have a computer. We do a lot of that type of work.<br> We also send two representatives to the parish council to give them input about how the kids feel about our church. It's good that we're able to express our opinions, and the council appreciates being able to stay in touch with the youth. It's important. <br>LeeAnn looks up to many sports celebrities, including soccer's Mia Hamm, but she admires iURӧJ ʶ$(8 kʃ R5%