JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?jQIJ+[AKRRT-%-4j(TZJ(`I_J()i)i ԔR~TJ? Oʔ~IKIT((H򤥦IKIIRR@%QR J(RTJ %ICRR?*QRRL5LAEb Z1ER`&KIKI%-!$k2*3k3_dt$1s95]Q8X+S(J#_t<rMzEl&٣0T FRQEE/R~TIRRU~]) (@yPxMZDq0s֣,xS!eN9+]6pI" I'Ԁ)躰\yB?-%r4r(@5I:߶>Qҍ݀ZњkP 6ʤrT[m{@{ؒ4QP":() s "pAީO~"ӃPǬBCx?g&̏mU3 hKZ`Dh:qdՋgr+2Ze)WUy"V}3KR:כI,ܓvR穔jm[S!W&E,/mDj6'>BēS%+WJ)j5ǸZC{n[Ty7|C.-p== zҐ5:n.}(S`õj{ FB$[EuxNa`.8ڸR(dDf*n8kkKs$H&7[Q5$uF' 'gc{W(l!%>b93Vv GtҖ1ԊғrR脅It*#9ְ`֯uU1a"VXtڛHQNvrw)"x5c"!Yzj7Y 6J8P̯q)jR?gR`[^Ӡ dj2^h".$eAdV~c11-RHL*ڳ榘jxDH'Jusm!G#Vu`RC^w0,Ⳣi$2']Qѱ O:%BV.em";fZ۬qo(5HE >1ڊો|([rI{8Hu[ !r0kh1dgg_RLl=kأy8lqڬ&5y{s9'2Wd2qXk4m(NͨDK:¿mECC^Q-5ԁٮU7&ҍ/G_ZQ&9^GgkZ݈"pĂI` }yoic,DتsMCXD_E0%Itv8R#t!O[4zexvr@\j},$\#* $֤vv2iGuߍsɞ8 XI]+4'3!Tz m=:Ut.$='a\NAu Fjc"vpWJiK-EnEP`~MYdPğ?γflH#+G@7- NI8GZQZ3v``{eP *DB@^udgNܩgciO!5pHS¼ʓ94nO³xėlJ&Y`w]Usqn0TI ½|=X ]L'sK@ͱE;V'M쇉Uk]Ʊ{sZoC^^Ũ;;aig  +͓l_HK6ֺ&cZoP Uyݵr H@:@4H-.7I¼cb+܃`k[Iq-5q1AQNJPE13[0ֹ ˢ]5i<,0$Liͩ !P? ܕ:ʸYG(snNqT;ܢtq $1SϠܟ2mܨA95g@f60k2W' E/ǔ1jQUV=B(J + zkt9mSmαoB ֚mEKT, AUF:*g_a!O3?£[ۤKW%yRiQE gӥVm:-o'ڬN*"?AO (U5=.X6ЬFzYceZ+ɒ?oM4=uVQ #3K֗il\ccS>ԔVr{FX3x:{+riiml4اk6֑+~fa m68v>܏¸?K pdƛ7)9Z"9kE4rS~j({eYnB;"9"s_ν%kFBOCFw"i8ڸQ]LdS!ף#gzlwBNH>ݫ0"x"InĈ נyxsT0$(B((AEP0()PQF>R(% +o򒇞}kxifuHdy7uH8Xµhڍ.vs[~MXD1č}@#*2iNsҽG3XGlU$k[@9=9XG2 Mjw V'kg*k3^Sm$x&AZUWZ*."ՇGEI~Q@~TP (((H~T-%-'E ]5,Zqյ Q~W nn<}b_)e#ָ-_DkRdft]T9$@$Wl#ɱE(',Fq4$kv- H~nVGH>jJxuZKBB>QՏA]^CcɏTZ=pT1s[ ݑ$vK O Qc7l5Cǥn17OqWoy ͪ(Ҋ ((R!Ҋ(c袊dQ@ 1Z3N$\}0J{Eiwee =ҰU1iSQMrNq=@[9%c^]Wv[dSnLթO ~tq> ϮJ V{WZCelDQYb1 &wgPwE>4Rq8\җU(0&O6>C9t(p{TQ錴v7c'e25W[J)3d'F:2TtG؏֮Wv8QQA (RTPQE>(* Q((gWd `}MhU njZL2QҜlMs#rj8\S=*a-Er7{ y;N奵ɲy[^kGhmYčC'uvCoh[ƑaGzkͭ[ķͨHbXEDQP0IkaVN /GCZy\&Ӻǔַcjܲ[w[ mBGe3Nhf <ڽrX] vgx~mClW3ʋ:|خV,ΧȀ(b((c袊dQ@!8^[Ѣl1 sb4h *} p=Fkֽ"3+TOsӯs.F\Nr0}Evy34US)oyGBpja5bn[@9fa1Ew']l5aWHsғmwj1EQ@QE (+WL}dV.cL scŒΙ hωE:n+ɳ_2`C'JKҒ+Z//tV=οu#`I9nB(8c FlQpHA,(Ҳ mizjj#8RYT:שa;х v7GaHYZ uC4GmWyf~5u[㱤ݷrT}^w:4³ȡ֭N?5*#ꦒ4asiyO]!d\5)a0ȅIaHu{FQPD}Z·W0/p6}WԺzҸ&hS|?Jg'\!\9PE]NMu@(R 1THEHWj-, ?&u3jQT % SG,ſ½*1b望v%'-UYdB 'ߎV+,)#%ڹKP31A’M+ӜwFG 8cڐFy:B\SR N{k>+IXc[F}7TغgcJP|;ؕ4f^!KإaHuOB~khdǠK悩'2ƪX68rTP>#PJŻin+HNLPΤr8Ԋ'M?&i#ʞjŞZ`֌wƄjua7V/F%IE4~?b/-~+MFf2)@}VvܻOWð.kȗ6ڜف֦h=I^Z7  ) J r7o-SVdI!?Ͽ\}@9rߍrUG׳>[CJϬl~A?μG}sTw!zux?^QJh%U=\ω-ŧo\D~8֕Wp-6} v" gY%26?LW J"ۦ?ւlcmd{^4ŻE#Z(((((((((u3o/o O>9/n[+hȑ 9玵OwuU$6P4q"+g u9I}5(#;^}*[A£W~HL\JD ?&j󬖆6\>*C`֟g>M7õeKZ?QͲ2Y|98ȨEp Icgoį ݍOJ_3G9B9X ?ׁzJMayy?y|s[g2XLI>BER79frtQEhHQEQE*I42pi{rq^S"ݔaZVX|E\"-źL8_O.FQAT/3nu MtЛMՏ2x׾d^J*v#;V}%].şƩi71ȜpmzQEQEur 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 kee 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 nd 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 ave bosted 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 tha