JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?–)k(}(.=TtI@)?—( &?!A L*t( NJiN#ROQE&)h'@ӥ((QڔSAt-/~(@: :QQր J^ݩ@ Gҗ ?ƒ)( _GҀ?ҏʓ@J?()~TCIR’ QA8w`)(ڀ~TS@~~Tu(JO˥J){vIt( ?.J_˥ NP ?.~](?*\}:Qt IR“IRjB~jk59DʊnW`ez+FsdXZŶ{@)5b,L/&I&L蔒!+LΥ^{k/'V"4؞^\jSMCѼ2$38%^{k{!]mnm*~CqH{v@<(lH~]( :t*?*OʃR]);JGҏ˥(P 'A:Q۵joƟje#=$ Efxic(z`A{73ɸ*e$w"e2#}mjR+|O_jRhdKg;' hZ-'hEE+Ts5O۽iqvmm*lᙘkhDavȝ մx4DxkEA!=j-g[ 6qą~%}Fи{f#467l bȅ0 i?j#A3_ 552rX֘ru வ8]mHF*-&Y58Pc8W;B韗JHqK;tHݩ;vQ˩+o+. s*'di-N(qQ|@HW?w}͕lVv\qpQ)-O1rPo@+Y#uI=JOʖ]r%8I~DCu/n{ dRҨ_FftZMI].]Gs\ S^i-9H$/F3Q)_n<iW| kdeb`}ivqم?ݨ 8'qm&(HEtw$&~cShĞ'O *WlbH-ԭp9'ؒc6s8$1کF>isrٚTumؒD8! lJQGAO3%+jQuYsZA}$ `r d\Df2+&W*7/I-Β_yc/ՔXYYR:jmZ-̉k- k#Wxe;k,00w#}ITӥx΋ >qo/$*1ƾf:u4>x?*UҗT]hq_< j 'V_d}Jο1ixRexUx(x| ^5TZ1$E$gojM{0j6'zu@Ck:y,p ְkj> E?_2G-+[3vg|GmF=hFxFJ=jI>--UArdVX YZдznK`עqj)0F3EDfkzΥnݘq#oơGnthM"Q>W 3Joe5mqCӳXtGO]E&@8=b/E`+R? j:-ʻ75ڟV"XOkUc9)=۽G zU]Z\+iS: es Ia HLs= s߇5Th|.=sΜjśJHeRp3Ҹ-[p`7,f`TvV1% Hq\e)3(l%`/{7fuz4 M|۷:firdq\HƐW5Md6P}+PIKQ񝵯 {5XV; 0Mik-~}J}*9ӑXƛ饡'C&}ް.ZV' q}$Hx`JTG#3֎ћRa*[㾋O/SM1OF֙3+F+oO M^fep`ƱRMs#Ky`fB\0Q@τxk NsX߆2$q2v}=\j-=0@ )T؈.bR dw`6J;*#k:m$Qg-y=k6{S+*LrZ>n?~WՔKCJ~5JZƻpXHR0*#3;,e?SiYX1;MKă=OzMgYqyץۢfv*犞G}Mf(yhbSiܬC*Gk b+4HϹZ#8ë:Vdix>TvSPH%ZH?3\&dxnoA[ҋ[׵=:A,Q4d8 ̓t^3AݎIsSR+`{s҉6]v2-wG >/W AMԴly}r>lVχ;.% M&Fйj*U\͛ťqC"w#EuiuOIv3T&KO0늻YkZly3WA4c{B? gےB/+#dX9"N7funE\\yRWǽBs˷+; Tl](oܢ眳}3Zilҙ$F9Xdw=- '#5gTa,6*KqCj̒ aA򢏀Gz)3:rMHTŲ9Ctw9J,-E"1kHzW[=3SW˘ 此L_iGS\gEYZ%ҎP3K)=kv+5녗Z@2aF9Qzc9Mz GrӃE=>Y"{ ݌SSY;M+wM615ymo{Z'?p1X0^f"R}Hq\Eu[7Gl|:Sz~wb{k:hR3Hg}Iz;z,G`~"t;4Դhq:u<5#6sXSˡN15t1]f!ܓxnB9fA^i0Fs]Kb22B<ȸ7 e2?aƁXn}+_n݆ 5nk<ܫ%n٣tVpPk22-@'RS7kZDwx]Ha+( .BwyP{)E$X7(Py4sJsB$^7ɨa`퓦:g+|,gqcKB2JCɢ>5ܫ+(Ig< |0$ :nvMt< \jyBKz}js\ Z{Kt )%!2nC++v$sV袎kzY5vP=Q'&]=M f`$XZ֔cqVV Zi( <ԚcwOY" jfK28؀v5ht&vnw?mU)qӥ {דb+p`/&O\IەDH̫ПZs\LjІ +-Z3\I>TQFܐ03Tdf#˒v7T:s2۱<:v3I- ]>E#ޠ|oך"ڝ^Wa@,0 )/(FEe~_8>OzwlF\Tyhw`EVFfLVeպ <8^3/$yqV߆-Z  LһH:!KE!Ud*Nh4ߓ!aPkZA ޙ,eмkMk^%s??Zl0L$d{4m7o ,˻ OKAkrQq8Ե&8 >It3 W+ڼgTIjkVZrs$)6Qq8c$ 0ҝ 䬍[\"1.dJ + Q'֭͒LQ&=k˸Sc;{`V8{&\5f1ß\Uh.C4l`w5Kqjt%f]VxL`I ̠S^+:|ǧk~ᴏQ5+x`26yõdYO.1klXaDԴ0mҹƩ/ `qW7!6Н$޴UQ'4Ut1xIٰ}+Z&6:6|ݑA4I~GZ͑'sV1G[/jYMAYnZy+?ι|/"Dk~U, @nI'$϶%. 5<-'w`9$c{;dln`ܷ}UZ(eX<9\IgF;339<9ښKcO'R`sŜwj6: Î@ΌN ˚–G8bP40ßOJnyghM(©Yq=jՖy|GzVޟfV +NQlt {\좹_x_kE֗q$դc|LhOnBBrF8v{dщmpXLZ>OQ0sי{eߑNƁqr+FCu>;4%cPx5.kc?DhL#]Ͻ0~kڡUbz}iat]3j3) ~1be [kv[ N1]M< g-8zӹk1aq"Oe^BNΧo }APZ2q8~fMEڲ'zV+[ic*"G$8k]oGᚯ}5-agy6\~uRG7jy0y߻+|Юn"1~\n9O^k1M)EqǑ BvmomtcVh|eK6))>ѡ\FqZĭic.w=F)ad(Љ+2|ZK$hwX:%?jxܨ9֑]\XBdҵmZ?nA[s}f9dQ^ Trh7%/Yg GT{ȍ;{aL SKcvi#b9IeGamqct®%rPSN%LV=7cbk:U[EFOTHC5Āq !. qVHk.ؿ1kfukcڻ;Dk-4bPk!W hŞZ!3L v>r*ǁ.S"7iy}PXd68"}ŭkqOV6jZ~*xg#yBɱWײ'hۭ''#uL9bF:u;{K1-l-8\NWqQT8ݤ-1#2Ϊ~4~UynZf5qgqd]q]M5 VU(Ƨ::|N2,j3rIZ"-(r:[JHe^ⰆcYb 1Xv5NILc:YVV\##uՃyzjr<(FB-e ,IHBT8xYr:q\{*z BPEmf I5c-dT:m6^%2xBnexGW5GE%Yw?Jv= [F*3LMg"m|X Ο9tc9w|KOcu=>qտݮ+@ɔG<ǃq%c05Q$Q=*gM^ g]{W;H̷zƺQ 4['t9m [RNM7ĺcF~[c63A-ĭ=U9LVUw9'3jzeٻ*w KR`i>[@c[=ɬ}cN4^:b'OVz*ƳВUeeuA%EXEfz],-season, in groups or individually. Feedback, from a coach, parent, or teammate is important.<br>The Actual Sprint<br>You must start low, explode out, extend completely with back leg and big vigorous arm action. Videotaping the sprint is highly recommended for analyzing the athlete s performance. If you want to become a faster athlete follow the BFS 8-point Sprint Technique System.<br>Upper<br>1. Head  head should be upright.<br>2. Eyes- - eyes should be fixed looking straight ahead.<br>3. Back  back should be upright and slightly arched.<br>4. Shoulders  shoulders should rotate vigorously with elbows fixed in a 90-degree angle.<br>5. Wrist  wrist should simulate a whip action as the shoulder rotates back.<br>Lower<br>6. Legs  initial leg action is to lift forward then up. The lower leg should hang before planting.<br>7. Feet - feet should make the initial plant directly under the hips and not out in front of the body.<br>8. Knees  on the follow-through or end of the leg drive, the knee should fully extend.<br>Remember practice this sprint system, concentrate on one area of the body for each sprint (upper, torso, or lower). On the last sprint of each set combine the eight points to achieve a full speed sprint. Time and record the last sprint of each set in your logbook. Try to break the record each week. Practice this system tow to three times a week when the body is FRESH.<br>Following these guidelines and principles EVERY athlete can improve speed dramatically!<br>ote his machines. Since the vast majority of coaches had little or no experience in weight training, the advertising claims were taken in as gospel. It took about ten years for the majority of coaches to figure out that these elaborate, expensive Nautilus machines were no way for an athlete to reach his potential.<br>The throwers just laughed and again shook their heads. Their secret seemed safe. However, for the four reasons machines began to dwindle in popularity, until today machines are almost entirely used ity of Moscow.<br>Stefan took full advantage of this knowledge. I have never seen an athlete like Stefan. For those who saw Stefan, you know I am not bowing smoke. Stefan weighed 273 at a little over 6-1 in height. He could run a legitimate 4.3 forty and Power Clean 470 pounds from the floor. Stefan was flawless in everything he did. This is what he brought to our BFS table: Flawless technique! My partners, myself and all our clinicians became better coaches and much greater technicians because of Stefan. Perfection became our focus. By all means do the secret, but you had better execute every facet to perfection to put it all together. Leave no stone unturned. Stefan demonstrated this perfect technique in many of our videos. Unfortunately, Stefan died back in Sweden several years ago, but his legacy lives on. <br>Track is an individual sport. The throwers could train themselves and maybe one or two others at the same time. The Soviet coaches would get nervous if they had to coach more than three athletes at a time. My challenge was to figure out a way to implement all the basic elements of advanced training used by athletes like Stefan, and put them into a package that could be used by multiple teams at the same time. By being able to coach many athletes at the high school and colleg)~-X׸O(Q5nZ^3[Pt0Cr1!wbFRęKM@Ye슭S~ ͌Oa`D`DDp2NƮa}I=̬{X9S=n_H\p?q'3<7g.|Mi ?h!+Q>]鮞TbOl6#MZ,l\%RH-gKp*lF[Yg=col'!^Ek. $G~M)$0y XZXr"XMoj"4XE u^inH>ݬ6.^[+z ǽ\%|/l$'W1^,.MLU=Om@bD"H~b)F22É5DѪ9y7Qv>~~jRw?8F2Yoެ;WZPI9,D g!vYR9 M(n&'UNb{˽Γ5e"Z㯢g 5& HHYh;sz-)ӯ!Op%V]n"$b@Vbem_5o[jg0||)fU~br7R[de8o&EeCiEԩڕ}Ɣry8z}p"/;վjq(;?bse>݌I ԕ=r oc7ņK8T+N1,;Q^0Q۲X^rkmgvK C;RNKxR t<~{H]HQ7-Z+Mg;6U,J cr7ۑK~E| 4ֱ