JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================," }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?u3]B!Yi(Jq3'dML=jj[0\lbƷD{M2.xz=4RWq)YpOB( e Z2P9xcf,\!cx{5 Z4D+F"ҋV#@zY78v 5IEm5:^նӺVd- >Fsfwx;pP(8RRC@dkXJp\ 2Tnh0U*3ӡpnreVfESO®g:Hdc Jˁ*U oJK~* ֓,nH:mbfIp;6k|XH"FJ:u#ha*3:}j>]N)chO]5wG<'+'#=WRxI5.yN0}+>d9(؊x_: ?qH/m+I{Xhg=bz֡!˝֫Y:d ^EֳRqVqUG}#Ď`tVi 9V5>/gR@*9ôL"8^1Y6" Rp2F{w46V {'}"8 RmG`T{}HIBPSB6e#ȩ&Zw1\h16fk@*|AWQYB%u%2+gYgf9;WabeEΉs3:j:~Şk}jWrTdUlZʂV[O%XjЯ_3Ԩn%ȳ9,XjGu{GpptoNnA7x^M>C GfKx1~nQ#@Xpf;T\z@r3 ЊzVxBcd o>åMhP;gXխ#CB>Pc<֗]1Im~&ѩ H"m֑Z_5 w9+_[)8eG׵x~oЕob+8!;RQlsҩbL=!9ɪڀM$( 7=Hw2iLՂb.k%xҒZ*ǩ!|upk|adm_p0 Tr gJVĪYᶞJ!U i$c5\C>+^HB,1I,bWnyr0x@.^ܗn:21218'u6HIG5=Is;@j,YtS Ceo"tcƊOeDJ2?Uqj[)C 7gi4P/|f/ U<.\R|θW#JnChu>g 졺|rGlrj)(7.yZ/#;!|(*>~,#UҝzfwVՒ=60/H =Y^3<+uv Y39"__ʓVcn.kkY'Fрqr*}:u6y$7kvgw5VS#0PP|0Z~Znvc:z\bK?U[ )D Ǣ*5(W^ #!C3{!r=Ϥ<)z5 r` v bVL9 F3LwWyۃp9}.+l~u2vkttRcu-Z9u˫S*G;cDЧIfH`F2-s?hݬzۺXUԼ[0H@p!}Eu[>8?uZĒG+:/u#Sj${WT#ʏ>E7$|Y Ӛh"ƴ97zخo MW29^?}^<\Dt,㌒0=hY sڻ2[O2l+ FKDN͎ǷҢE&?zڦFQh9Uִ4`-rw,`+;RbӬyz㪚k9#K8U'TsPvdE\v 2B*Oj^SL[KsiZ\N4a;Wҽ%+¾-8LRcA1^f6xKN5dtʅ\jqPc-9fSZt@v-K.4K4{`6=;rȭh8g9#vyFyXkb╡C&Sc-E܌?vgb@dƸBntԙljq[ wVZ T:UgI ,p2Oz: wiGːdgZxveh%DFs?ԺD#@a4{_+#>5-l[VQ&'`lY_] s m^o.BNW קJY:sI̫JgoXgRH<7Nf]ؒG,skb^+_3zAEL 8T"6/ w#FE- e/#{Rl)vWa\:|y?kyL1JUX.Mj2pO+;dz"jc`Ds,v}jSs4RJ H,I$'8!ji ҨW+2HjrBvw4"m˞^)T#(N2A-ŤW*F$@zיMHډpprv޽1e(8>#|*X<߁^uY[0"n82$+@9/ {UĪxk"rms'tvM{6%cǦ6Y F–8^ep:cup6tZ˾J͜` ҟ7kx-#=c~q\# H\jlu}.Mx1\rlc}jt+NESY8"Xx\y)HMFȱޜRl !\" ]ڀ&̎5`(.WyXN#h@ WyiL,hӕNָ\8—&+-نnP}GZ1NZC `z(֤R1Fj+v#Y+qasQt qZ{eԲb>uXPkIsצO)Ks+͹$SrZ<\.h dZ;7x⡴ oR  GI*ޣ+leCvWELs|n8=D|GUoEn'(< gq8+9'<:[jC?IGV~=x#[ZĽBNꊄ;b󳎬^½@4OW*V;Xl"XT7NIsY(#C[fZ.dFf!w֥+UέHPY@k[Sq SRH˞ҦA&I%dsc$"en9`lV~-3z7SZtp!lw\j>F=+s,thCzDy{W-4cU{3AX۞_LF5s`udDc*dԅE0XIح͍s4C!V. XI *ՙwA!?湥u|8fq+WY0 X>'aKo,ʱ5ou Ԣ8%ILѵ+VwXORbɸa=VT9=v.rZnn_NF#N@^X03I޵$grj>\Nܴp8Zwjw6 ?5@ēޜrK**e''qsJE(4c}igJg_2&*Њ+#RTj(Z&H>\mqְB:ؙvon5+ƚV8U<(eW:)2Q8@lVC&˷LeMeZO'<&5hYQ҈G&TVN3LqnJ lryO!8ǥHG}g%qҝlaYԇ2sZSe]̚57)ߏj*M{Mkem@w̝pVl~{g-K!pN9^?Ķp`"(*gs_+$h)o0o^էgDO,6Oڴ)8M4-[L8Wn.Y+\-.XݜvD{iNN+sNJϼm02v/m4ⲏ,&VI4]Ԙ++k/|Kfo拠fJvXz054Lad?vz[B5Z~E0>kiWxX]rf\:rHʩšŦOy cg?N6ԣ:ʘy$kG 6X5hWw~^p!G0 ʝ[7l:Aڪ}JᓃU+SIRO4ަr8}(Ky LSR4Ucfz[DqX'Z>+!ss6IW-@`v XƄۜ̅YHǭ4/J'e۸vT WrVV8$Jb798"o]/]^?ٛ<>M94zx7{c.y8#cB3usNqKǯNU5BK4Oր=[+{pH&I.Ox>{_ _eܼg |+,'Op$r|OCa"JE0I[5 lC[GVX7L6$c5؟4鬷H]q2a#ׯ ޣ}h%@,T$4l cnSK Y!;qqQ#ϏSKjţِZ`g?E$)杁PTd n)84p9g 6i)٧a2)GjN}(jP)F /|fxE>ZI#^.>Ӫ d7F{ю B瞔^NN)3hh/ak~RēG:fM8WZLGKH)9Rq@9'2iڔDaw9/!hvUaplsH deԠs8xn^~Ā߭wV3)p2 w$+C.})[۽!_z!KHOE֊PSKޚiFKpx!Rdq#*ke4D8=^k;,'*[Wg5?Sւiudt 9!]zJ}ETw"j:=))I nNh'#߽0N8sǭ9O0`b#$WR1WU޸د?<7^&0Wn>ѧA) A*r+֐>␌P>Rz q@bғ??ZvA))r:R3ė" (?4/޸-2=K\q<-lzD6F^h>}7{̉uy.sOA4¶~u͗"s\2ҷWc֢V{>'KG'Oǖ O0gyD ϽE* h=TEPy74q"sD*@vc(=i8@'ڐ\4Zp9_&y!Rx8Ȥ;i8oj;^$Hj0HRȠ.g*=18/Vc1#8~cw\To☘IPng power, sprint train and plyometric train. We also do not want to overtrain in the weight room. The maximum time in the weight room should be 45 to 75 minutes three times per week in the off-season and two 30-45 minute workouts twice per week during the season.&nbsp;</P> <P>The How-To-Do-It part of the "secret" is even more important than the what part of the "secret". The correct and perfect technique of any phase of strength and conditioning is critical tosuccess. There are special things to know and look for when stealing a base. The same is true for a Power Clean, Squat or stretching. You don't just tell a kid to steal a base or Squat without detailed coaching.&nbsp;</P> <P>Look at Lenny Dykstra. The above photo apeared on the front cover of Inside Sport Magazine and the front page of USA TODAY. Lenny knows <U>WHAT</U> to do and that is to stretch but he is turned the wrong way. Lenny Dykstra of the Philadelphia Phillies did not know <U>HOW</U> to do this Lower Back-Glute Stretch exercise. To learn exactly how to do each phase of baseball training, you should consider getting my two-hour video, book or have a clinic.&nbsp;</P> <P>The third part of the "secret" is to <U>Implement</U> correctly. At the high school level, possibly over half of the baseball players will play more than one sport. Things work much better if all coaches at a particular school are on the same page. Only about one percent of our nation's high schools are on a true unified strength and conditioning system. We need to be if an athlete is ever going to reach his potential.&nbsp;</P> <P>The football coach says one thing, the basketball coach something else and the baseball coach yet another. The average high school, for example, has seven different flexibility programs or philosophies floating around the high school. No wonder kids are confused.&nbsp;</P> <P>What is the best way to get an athlete to run faster? We don't care if he's running for a touchdown, executing a fast break or stealing a base. Whatever gets us from point "A" to point "B" the fastest is what we all should be doing! Whatever gets us to jump the highest in the quickest and most explosive way is what we all should be doing!&nbsp;</P> <P>If I were a baseball coach, I would do Power Cleans, Squats and everything else as described. I would hope and pray that the football, basketball and wrestling coaches would be on the exact same page. I don't want RUJS).>w<\bO9D4;X\ upwd.СڴbI7w݉g{i񏬞GaSraڊ»9nBP(ۡ28bސw끐@] t)RbjhpET9D%r3iɛK"_Y")Pqz_ Fw YVz·[ h»dn[/ k'XvBUI 3)ƕ#ӌXOsƜ^7A-muSeZNE7pUH}%RZS\X2P6s-BFb)~0놰ޫV52Ft?N9mȒiAF yt>MrFP;:}噶dx5o m;7\`B|'p#f NNv/\`=*ƈ´{9 ^S s+$'炖:Pw2jK9]SjQp(C&圣1^#,ݟ+WmułJu#sPSjsU_!7 `.>Z׃Cg -eC 4ÿN*ЏuVt5[ H~L9)Ky ӣ2~8(5w;YOYp } tIНIcDm@eޞDL?%R14#7 M?/=ZQ4q񁢃9w K ,J0Td6&)??u,e$-^d{U?) ĞzfYO' 61#*EI+ە1ʿec(Ez&""`7V; ~| z &I47GSW" cIm]m)7BriH83J5Ήi#ZWk1P8s##7Ϝ/,[rN ldQBBl>N'-Է2ɼ1bN0O ~Ku2.i_,Xoytj͘wd@U$2TwmIuK}*\"^CefoFL?1|c]>h\'l;FR? zḌp;09_:YNC1 ~V M.y]hN⍿lsz'qH9Iah~?ٮ(A__Id g -? Gi_~:}>dE&QC;9rěy*c ZaМ'Q@- :=v-&7.䌑LsJ)I'9S?g$\@EQzj}-RCOw^R@[ _'9v[2yMBvV7.x4pgU9VA"#m#@ п0.4]'@-i!!y$(/qd3*A =3j/ ,!}lH` KN|_1bM!ghXB<t#$?EocWu[=:Vx,nXԯƟǎvK<)wCvO3DJ,q\+y0ii?t}*i{5~JkEÿ0F|M:f+},N#߹Opy<{K J<=Fu9"#}FJeM1 Lԙ<ާ; >hAelFi*#Rqq{=^jid䗙UwbInǓ%mh"<1Ϧ &piTuq2)`'xRSG jxA=sjf7u>˒ō >dI<=3EdE*Ͱ T,;@Ei]܂"I;v3cZ^kUfQN7ʦhXOm]*3a߶>X]&:p)o:X Jָcκ&GDVF#q52A~[Id]ݻ$(Cg{KV)8|bi]+=#c F ഡ)ǀ:d~slG C`.k*R8L{H6#fyfWI4m"$3ڒQ;fϩn췑-9$#ܓ Zwv<[Mʂ漒>>?N2ikN$DֱS$U^-'8GYݕˤ~jeׂS-Ʒ6ev#D+'ǚ7 Broomfield, Colorado

Speed Program In-Depth Information

One of the keys to the BFS Speed Training program is the BFS Sprint Technique System. The system consists of the following eight techniques that should be emphasized during sprinting:

  • Your head should be upright

  • Your eyes should be fixed, looking straight ahead

  • Your toes should point straight ahead

  • Your back should be upright and slightly arched

  • Your shoulders should rotate vigorously, with the elbows fixed at 90 degree angles

  • Your wrists should stim