JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?NJy kE;ij²fQ)Dž?JQ׊VJWVsM#`␎T6qց)#PҀm¬U`QYFa@FMj94"N0zfI"7LL`EVRV|yv HT'*!`@SI31ҢTE$lt8RYO82{mm BH-ӽ(#@X𧥝 t?JGڱl#7W! A #+UTyyPTQdd&1m|*Eqv׊Ddw?ʥU8Ldڞ=*O6[G& c;MOCV Lh?ݱOGdd.e626j#*?v+Muܤ+/;O8~5Uu;g@'"E\\Ζi3hM5rx5gjY1Gessjp27oijPqT#}*!F5#01l&k `hAnΠH 1ںh8vi}.9ktR;%fgcPdkZ`ʰg,rֵ|#:ٳ&{6R8E5j\$#T(ge%9?m]qԛN  ڔSv*6{֧9WR[y4r.5XOo(b_C^˞=~"SAp[ٗA+*idl,P3X3dI~;})N)doJS:.xDcp)NzP8~բGq7¶O\5Z ,DzT-$0 P=F+HG&ʍlb3Iɭ R3v9#oLxS 1YC:vmq H$m)d;W=8FIK Tn.hx..FTu7AGZ܇WҒė=b.=htk,6sgYQr5SsW=w{%֫$R$XWF8jsB]2 VW2I kLۣmW\'kؒR$35ؤ`&҃J)sId\R1]NLϾ۱+NYR)qОU F2֥W-\q0H>#gvwE'abOjި;!"1Q_L:})ErOrN)dV ҘW֕u+l4URr5^zf=E8&y)8/+W:uMs ěE= תfJy$qְN5Gq#h谂V)tUps.8Gh /``+SiYUڽ-QŃB=YF.?:jȧi`,v3L`Ey%Jƿ^ORFN^4zm4ճ`fmxlsӨLK?)j/a5ꛊv5oJ/5'm,eWmހ֊ T[nCB ha4@3WRkdGp85Cz}iaI9#iZN&-.~qu0WzqqWROKjG1l_ +&rCo,miO#hi[&S<#1>5_Ic46$L#1qf1~?zOlz¤9LuҞ<0{xMInWh\QSE+ȂXU?)F7#> ;C)IR#t}vR[ۢ>MC`UO#8oS)bw܁cqȒA54S߻)Qӥ+MlɛT#@dI+R2)ꂘygúhwS+I wGLzk%"nT!ԍX o"Q Pwk55i(fc8'L[ݪE*|fydC,TLuMy3 qF(vkCx"VyE$Z.vSLW&ܬ9c4O2r;>_UmC TQiYΏl:kU'5Mk&{5fsrd ScФ')+don@ϩ=24HpW uyFA;IHSEr_jMҥ c=h@WqELP )zu?n{UNٞqJb\M":bGAi=j@Z]P"R?o 6FPLMڦ(1>b,֓s۵>zv|HqGҧ9q)6cvӭ!#BWE9LcH9JҚSҦ1қw.DTQRE\u=&ڤO*1KU>`֜ ri@9ҁHC*vCL^NyFNn. KS׽F.F)ǭ*E ӊiZmP) ӚE0Ddd`b`p(?tc0;i@ # ? of this rule, you will get an edge on your opponents when you implement, coordinate and have a speed relationship among all phases of the BFS total strength and conditioning program. For example, why do you stretch? Others say that they stretch to prevent injuries, while we at BFS stretch to improve speed and jumping power. Therefore, when we stretch, we make sure our body, toes and legs complement and reinforce correct sprinting technique. We know that very few programs include this perspective. This is why you will get the edge in speed that you desire. The following will give you a detailed understanding of the first of these ten speed-components of Bigger Faster Stronger and how they relate to speed improvement. This will be the first in a series of articles, to be continued in upcoming issues.<br> <br>SPEED COMPONENT #1: STRENGTH<br> <br>There are only three strength lifts needed for improving speed. First, the parallel squat. On a scale of 1 to 10, the parallel squat gets an 11 in importance in getting really fast. Second, the power clean or power snatch gets a 10 on the speed improvement scale. The straight leg deadlift comes in third place. I give this exercise an 8. All other lifts would score less than an 8.<br> <br>THE PARALLEL SQUAT: Look at the sprinter page 44. Focus on the forward leg and the angle of the upper leg as compared to the lower leg. You will see that it is a 90-degree angle. Some coaches argue that you do not need to go parallel when doing squats because they compare the upper leg with the ground. Big mistake. Parallel squats are the most important lift you can do to improve speed.<br> <br>Now look at Figure #1 of the De La Salle running back. Besides having impressively powerful thighs, look at both legs and their angles. Again, the front leg is at a 90-degree angle just as in a parallel squat. The back leg position is that of a power clean or our hip flexor stretch. Next, look at Figure #2 of Derek Jeter of the New York Yankees. Parallel Squat! Figure #3 shows a front angle of 100-meter world record holde