JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?GN|Ϯ1Ys,A6A͚p+ɽΥ >8fhXm+mwAVM8+ :M>] T_UmTW05/ٵFpWfCó$csxuqp).-ͼcdyᙉ4C\ϨZ WNjzT=Yt8ӄΜ0{ӂL҈C҅'CDP$H?*ž\}*?%W. DN?Wv0L*SR&-lVȥKXQ"IAM b`=l-H*@)ҁnG^-`sqalGb0kQ HH{H9?>jF>*IڝQٞE[Eːt?8^{ iW3(zV'AMGJWXg<z#uv?*M14dK*[ D=@e^㾚.CBCBK"f'AgV8nXs,/n$%͗!F;sU?hQHr~NvU%RYbEvWDYY#!zT1LLkelv.;^TI`bV<e}mp>PCHjHJ͔qҬ8:@"RDPr;VqOҬG?"QN8c1EI)lBJc+yt厦)B{ ![=5ABcqWdOaҪ"ߢІ9#?U lzW~)$~¦HRTå q{ t)FraJ~*UKUzVDŻ?ǛB5jat4ALDA$xVpZ2 Nu78g8ڳ${VXnP #cܓ60)Bt)"e})_D#/ QVJ1ǰ\.7otcGJBcSX}))X$_YZhs+]]g#n3>Yrxqrgc?Uke#[V`Aִb:8o5&hp{ո'bDN+9Ij+"Fr jAϐw?>z|\LU ҦC?8(?s'!5%ğO!4Kb:*|gjWڨjC3vQNP)szVf?Vݏ0D[el\&v]G'=j2aXrN/TFtE UY0:7@Dg$GdY$DcTyđ.mdMd+U:3a@"ݪ݌ TOLCn6WsS#n*X4执&_*;%Y2PW?P(j1TRgu|H$r}Zѐp.`巳2"rp?*]Q5.;]]}uQLM]qm!5i7ҿHV-Unuys#+ Yv ^B7z֖M;vx]8^ެuwVfobMxSIk.#@wsVnu[ZG>36ѓQOVv~pif$qV`jh"D@0h*xnw31/SG!Ȉ$4;O| ~U5N1vs#~D?xGj^.g?yƷqkzjٶЮ,aTAGٛR5Y+?$85l^g`XFqZ>k٦%?:ӏUNQYsJ>5AhYZEYJrFkOJkTy]r4jIMEnx\,th)Oգ㞵S|ѷQJ2xBMv d]g mi7kh2>p?r7#opSc{cd'eb팞 2%8L[d!}k!H9#Z^i*ێ<7#Ts[M^a2h> _\{3ʗ.w)zW*ivXQ-ͼ(B0>}krG|G[}Wx:xWY&fI|^}R<#cu|0z qlrZtYV0y"+z)j铏ʺMJx\pf/Y>tZ4H$gghi8CFFW\ӞXD$x$gyxSy-W'(ykUJNgGgM5fr(?Y D,9\ddQ^dU:RZUY0DQHm\_[\и*sp;}Ԥ˹`X`1-8NQHu;{pEnAS6\bDEgt{唜rfUa"gqNc\摠\Iu8pe_uȦG %Ði@e ힸqVrb֫F&6p4Rsn.M,Ga^hzI,`| cC "zp j&x*/R^HR"tƺy 'fkkCeb q+wKq)b^QhImrc":.gqFݟZ]>/T;nRQȑC {}ACػvwIJlR c2(Wo&Ꮩ0_jjh.Zh~4W$Β\Oi򝙌ˏ=k//mxݶ=ꕭƖÔ}e}r#8~!b1'`@UMV]"Y".$Ph~_*MG+DH'}*]kvFp8zsQi7R/58^E<-:ygS>ӃNksG+nZ/&1RJ/e{^~QAC0KdEN}M\Y#zŽhUaLk(kぐaN2Rg PEGw7FKkLHٰ5{M*Ԏpxf?,0h2mPd?]$ZnwK r)[5pEk8΅'>-u2Z[@?*jW1v6"skRs5֗6H'#Q!RpJ&%legdIsbq߁ƸW so0Hqڽ,mۉ ZC6SԣI1  8Z[j-Xux0% .}=kKKྟcӾ6bz~ɫE#|y|=4:NJ/mJHaS$A޹Cx8Wq=H/ .c+sx_mصt3W#+4*S:C(7s[[MFpғKu¡CVk4+Bm%άJYصp".Bz=Tvb ]04.Ifw~V|ĿxFPz%Nh1ڕmdwZ tt@J9=Y.R|,:- ;G^aX1 woS _0ZnnKw4 7t5-Jct4[W:ˍOKUM ?A XFK2aޜTUΘ2#]{.f`7d,TRm~jm`zYT¶pSK*ewg11?#/ b0PNRT$sPNzoܠhn#`G*r\VMmp" 0FKx'ީѥH@qWIeV8IW$r̷:G=Fz^ EinS9]8+ʭˁCy9Z2@Fz^y L1\+IM')9DlD=HE7UI@A( (Gc Mqr:}ʳ 2~Oc[֙M%=gi0}ɪЕ&$r,~u5 [HC'nzǼu+b܏+:C3n#a*cJ6EW{w7 %C,o8l0N g2$Ś=…yBFw_i~ПwǮ+wdWT/}c{WT4g85G[0WnڲMmԶ\X u9-F+UQ8+8iv(`߾Aӥ:['Fw`rj"bI2!QZmvKך{Eչo-URh]ߵyat忕+֕*RS jzapdv{ʖ#0kcGZUF{l(Q=94;b#Re }aQ>l{/Xb

Sᗊk+> m5ڻI:DOCoL.gm'ЀN}J,'s0px? =jԄdQWWFEmDžtS]yg4 C\(Q[N9 _Z(6C]ƥj[n̸dv^tMROc+coSSȫ%KiU^Zʫ]섥@Y(.X֜y&@P h_OJ.3|Ǻ\!rA\֗t,&D2QQrKrN i73 $t''ԿgcЩ%%…7L*ChѕCDGd` u$L'E{\i3xn05k B!_?Ƴv4Sr֝!/Go=;cFS5I/\kkh1Rk+$~Nx'F/sKpl|)$k؎ i1ҊYyǨ +,cVgs&h8#eg7+R2w+kѯP%HwO$3M؏_O5~ivqi,G@-Vkeh,tT^ \Չ/cEp(^*K""\oDZɻج빲r@hm$L?L*kZ!n`J>9>c4YH]ojGލ2j CD[0tc#8-U'ˍ6v1JŸn>ڜ#1lU,GtLkKO+kkiU63^2(0#ּ魭weg\jյ<{Sp.MRǰ6mGy2G< k.5 ;mbkHO6ԕO T[XeBg:|1hz,jǚgYZ;J=3­چ!R+Jh4bvV/k61TH*Odd xW#:TɸwSch=3c^Z ſ }؟fcQ33!mW#KV F~ dpުPlw#NvoQ;S9C*lOQOB#"4Q^8'OŠ)N^*֙'ERؖ9>()ƐEICGQJ:(!NwD}`E/r=i㨢CQZ(!>)'qEP4metrics figure into your program?<br>DS: I incorporate plyometrics in strength exercises, such as stepping off a box and doing a forward throw with a medicine ball or shot. Multi Jumps into sand and eventually over hurdles in the static and dynamic mode are a part of the annual plan. Once again, gradual progressions are implemented based on the athlete s overall strength. One thing to keep in mind is when an athlete sprints at maximum velocity with their spikes on, they re doing plyometric work. Some coaches forget that, and this can lead to overtraining.<br><br>BFS: Do you believe that many sprint coaches perform too many sprint drills?<br>DS: Drills are important only if they are performed with quality concentrated effort and actually accomplish the objective, which should be to develop strength and improve mechanical movement. It s also important to distinguish between sprint drills and mobility exercises. A mobility exercise may look like a sprint drill, but it s really just working the full range of movement in the hip joint.<br><br>BFS: Regarding injuries, I understand Dr. Michael Ripley works with your athletes. How has he helped your program?<br>DS: I ve known Dr. Ripley for more than five years, and he is undoubtedly the best sports doctor I have had the pleasure to work with. We ve incorporated a great many of his ideas into our program; his breathing techniques for stretching are especially valuable. I would estimate some athletes I have worked with have boosted their performances by two- to three percent from following his guidelines. In my area of coaching the sprints and hurdles, that can be the difference between being first or coming in last in your event final. Dr. Ripley uses his modified active release techniques to enhance muscle functioning and also to expedite rehabilitation of injury.<br><br>BFS: What problems do you encounter with your freshman sprinters?<br>DS: A sprinter needs to have equality between their front-side and backside mechanics. What I find is that due to a lack of basic strength, our younger sprinters often have developed significantly greater backside mechanics, reducing front-side mechanics. As a result, braking action increases, severely restricting force application as they sprint down the track at maximum velocity.<br><br>BFS: Some coaches believe that by the time an athlete reaches college, many technique flaws are so ingrained that they are virtually impossible to correct. Do you agree?<br>DS: Not at all. When we get a new person in, it s exciting to see that there are things we can do to help them improve. Of course there s no denying that it takes tremendous patience to correct technique flaws. Muna Lee is a perfect example. When she initially enrolled she couldn t lift a 45-pound bar. I told her,  You watch---this is going to be fun; once you get a little bit stronger it ll make a difference on the track. Specifically, she would be able to apply the forces on the track in a mechanically different way that would make her faster. And it was true; her new training enabled her to run significantly faster than she did in her senior year of high school.<br><br>BFS: How do you use testing in your program?<br>DS: It s vital to test athletes to pin down what is keeping them from achieving their potential. Whatever is inhibiting them beyond their conscious control needs to {O өk~k?m浡7~HlE̜Bjx7|ZO7!m ӞBնז!c1 CY.hK:(ea sUKc?܏46NǗ^db$?xRDHlݤyU/Vk.{/alcT,%xahi qH}2ܖP.mm&"#u"Pe<` ܒXKI׸Ct['#TGDkJ w9W(i8BIM!UAdoe PhotoshopAdobe Photoshop 6.08BIMAdobed         ""      !1AQ"a2BRqb#r3ђCSc$s4TU%&V!1AQ"2BRbraq#3cSCs ?ZS)=CLCYc@T:PŻ=@wEmčh{ʅNӺ81*װkk\jQ@ QKP?C@ vu4ʤ@W}E?k@qKzwSD}mt*Th{{u?U0ĝa!r uDt$6@(\P7@ z.\ Jqo4[Ck:10{^ۉ,Mu>r9nV*݆E{LAxcbnB:CnD3#/@ʬw(C'[t#=|rnxa@D,z^dw C̑@:[b_Ri[tхp:q@@@ P͵ %8&wtZ6ץ[Yh4KӺ|i4a-[72R|*jDHΖX&ۭucE[~:7/@h- .zQր8=!φfAd_&7iZcOQ*/'' bxЅ٫U+l^*?an_{y`7JCi-Ҙ`H-}-Rd]$s)AOh_^k~_!쁔@ƣJ'K[ XFћ`EJqqӳX>2!M;mpMj;!kwOVJ} ;_ƈALkr 㧶ʞhDu eh^ ܝh,PSPk[k p mOݯ~'X}3?>j]%=!Tp6^'G0?qFI \kMfD_W~;޺V,}J^/e#Z(Jic %\!257tӥ Ēd։0KQ!JLPH'q=*?={h/j`4iH]ͺڐK ;:6!FH Ҙ˱i 4w!ǻ UF~ˏU(Fn_z8T{@BDcbT(IU27I6U3}AöklDO^W(r =+ Y^*y/Iv,\qXx AXՇu8F,wR*v3tʗI]