JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?{"K㿒2Qgumqo7_S: \54N1f[X[lw)"ƽN-B=BfJls< 6th|;UtKR;W?PQ{z@uy-Hk## +0*k}_KWN9=(EwK5U"1 6tv&쿪ݮ\/Xcz{X.7$l@VTe EGJG15> XFN:všQ9.w 5#-]C6k spk4 U cp<,oĠFjcf4zJ͑mӕLg;X)Jn^ƶI$[Wԡ,E"hz%.6@ m^xc<'f. j! 0;Ť;5m-F˷9)>ӋW^X5Ѥ˙wm/ |ҏ~HS`F,z\i1'*.^It7vc&Iq J|ʎJڝ>$"m@w81KaI yG*ᯮ3M:^Wi,KmYSV:.z MDnYO??/E{ ̭ $RH]ZW-j}*Z3*&IܤQZ;|1Y3BY>< o81;[5PpevZ~:[3Et[_o*rzs{Kd?01Xo젎#5oq]52(n#[ф_Ú;yo5(UIG1X Kv;Gp4A"U-ɑy \V.d{[jnG#i^j32L[)یWwMH6^\1b^[rn`$#Sކ~6y)"ۋFGCˣGnYHۂH|?Z\s*tX[%Qa@|iOSnm4aG=IoʴRB#z,lsfnmiU[=Ǘs%][i3Tf&=-qUfqw`tGKO>iQ6 =3\= z;62(ykQ3<5Lj%>ˁP+SekH+O+˳NmE! ΤuLnEKLk8@N;֕@_o,'xZ]*aʜ>( B9$gԗ2"QjR8P@p28 ,JkK3Ǵ`j^{y#pY['º 8XVx)ZPZM$9 81Њi ؄r@~59Ir[mM>PH 5$`ִ(\2kcVOG9*|]/4v5p|W/{[ۋURMU6haܘ,Z,@ixWF[#,9C؏|2D [$2ȠW<gMٳm~k6̻h4X#bΒ;O.AvѢڡ]9Py#iMrU !N /tTEiL/koZI[[k< wVIj[/H"[r6ck'Ҭ"aqm+rϯ֪ţ[[  5-6 `uzOPHGU}ǥq>&Cu!ڻqԐ3ʬ ;ʐswez q^XeqWOaͯƩ<`}+۾ϧxZ67HKsp:zD׋5YBF@UI9q^ I )kE z#ޜpAbJ/u)<`nxUA}Q1$EsZdb R!pzgcO}H;hFN0u֫.oӵG'|0͟J `8B#˕# KJWOгy\ YvetMр==ί/.E&_*> AĚlc Jgv'3K iq\yۦx%OTpU[u|x'{! E/urF 5-13̷(k!O_ZrNQ]xVPI!>95E4Ŷ2P)j.";yg 6;/DV Jw敶徔GFrVsݖBg?5R$o"e,e>JNI%g CvP'JQzwyV6XhV#9ugWz׏|G׭cЯHN$[GK$y=Ecu9nujdPy=O?ҼrgP̫{N<7y\ZI&xoz9@)»{d#hTc}zWs UĀ|X~#e{4(ϱ2K=cP{˱OqikkfWvn=b\E;8WXLUOiKhWEIv\Og)D%X(D;8JmݚtppAiqט= 2XƲ,2 \R)U&cmyB2YkS }j&,l񎹦g9bKɪ!;A&D8^rF9̪J5퐁9)AVsVۢaESTݏ)Qn{R`QdzQߩ㼩z>K%'=^ỳV Y]y{Swd^AE 8qzͭεtfWmJ<6ț57o-d8tcvɭ6RJa\g&<K_:m8F:,ab0<־+3;GZOV8j7={OBq"Q캖XnpzW|$,!HZ;Ⱦbq {_-/l 3j\Lpp 9^[uu9hw!|Ǟ:B1toBT5+2-?*=q\_qۙ\zҋh̙@*wC|; Vv.ŹNHWv&h9f>Gޘ|%Z³ơp#$pOpƥ^`K0:dkBΫg$R*$Y=ksv8#i` +mGBy9el g5 ωe`k643O>EBbqnZt.mSm<0E53߇"O[+.[.t%Ehܓ?z}+:mk*J#L}1lTjI:?یW5'%7R#ں LyK Oue΁ak6; dRwM{Ekƽs$2JZ(95ʹKN -V[mB;7\#SYOQ]TQV3t9gv--.q]\ G;X}k!ΘocJM5=K@`7Q&$~\|D{)VۈhQ.TeVKbUܨjh~ ?ށOG6A&=CF?^m+^D`zS xTMU >^y4{E`v|;e:k÷Zsm I~+29#y=0J^ lSI.d$UH*p“UK{SQw,j͹<՗p'1fR1u"Ѩ孤dA(beeIA>D֠=I.\i#SYG.8:VɱAa7? mJn\N`Gnk$t_ ^m]!: dNe:(>3O4#HieLlAW{w<),兹h}߮*-2Fд wixFmڱF݇'T^ng)*ᗂ"CCZr7W\m*F!FT͸^aSU]\ҋa>+FmI jr~3b^&:A]3Kխ¼M^) sGH Fc.6i U"1[ǥ(xA84 4$eAȦ1"+%'C{s@J*MP2zQ֊*@ZZ(FuP4QEI~tǜo8z'Ejmg>tJ:TלELSP!U;mxڊ*bd*R/_U /Ar:Ս#ɧhkmujR*۷T^K_\z0%h,Bn1ڹ9EUE(AEB*6[EH8;Xޘ0ķLEv gE 9Il=sHT:;Rd i{'>< 2u `prJm$N"q9EHPg4Qq|c"#22JXʩ$U;X4G(OJp1rO=x8PqR 182 |6EFf :8N^scK3EߐҫNN)`'XF2ZypjP 0G+Sn3R ֑%LlPI 3jq T,Qd=hDwҡ}Ozt=鉉`FAzsR)uHM;=E rFh2v {QE&1{RP>E$~E 0sEl=)袛zࢊC:~MQE p(L~o…WElETr}i;E(@s will strengthen the ligaments of the knee joint. Do 2-3 sets of ten repetitions 2-3 times per week.<br><br>Image 11 - Knee Wraps: Do not use knee wraps on every set with healthy knees. Use them sparingly if at all. Wrapping can reduce the development of knee ligaments and tendons. When you do wrap a knee, make sure you always wrap each knee from an outside to inside style as this will better protect the patella. <br><br>Image 12 - Stretching The Knee Joint Area Correctly: The best and safest way to stretch the Hamstrings is shown in the photo. Do not do a  Hurdler s stretch as this puts too much pressure on the medial collateral ligament. Do not ever twist, pull or push a knee out of its correct alignment when stretching. tact 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 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