JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z( ( ( ( ( ('Z)7QJZ)3K@Q@Q@Q@Q@Q@QPEQQPE!8E.쌌V,9!IY'RV>VVJ㱯}MO5} ^2J2:\oooIϹdcNSwl坳P>|I&³ݼx ^kV.VeҌ{ϔJ!,sTZ~ QrdXo\_e߽8q@:Qv"GlMč]=; Rdw?l') ʏʀ ((ʀʏʏʏʀʏʙ$5ɪjKԅ=ar9_idjN zr hMu1:IbIPdPݙkb [cj_\wn ,ⴄL9hoI8fqUY,{hWWꓴz- ,b2)22 ^Ke W;\ o4 $K/ۍGMhlN|=@隡wtmYm3WR d,lECɏ>E>[`\~.;&ybĠB~BAʞҺxahm2 rh~ՠԣhx~At[M:(/.Xo 6_J;օp]zY3!H@,5.HfP?:] /ӥDHg+m{irX4P#I#eGG66(UXL))_JCn0XQ[\xMɻ,;pKc:W@ڜGWΌ4̒2vϹE:5ϗxXje\|wS𶕦gc,3zju 0>G)j槮Z5䱮O}|3}=IoT$9bX{SZ{hUyj 1׹豼VI Wosf:Wh/[|2G/JI=YݏŠҵuc r+Z(^햌Sj7 oep c%{`:Tb O O15ZwpmD#Ymf%iWsUW+Soc֬I.6`Z|a߯s^b3^u Wm:"K3dIz m#°}[ rs#$qmtef߯6Ӿ"C3 i0=Ej4QHOh qs OQ^m~MՈ#cOG]i0_:4C89;D4X>qI qHe][ޤVsYK;o^ڠmȓpzeY ^l}6[1|f$ԾZ\aʔL^0OU:]%uz5eT'9]m]6gyqvO] l| '9LGiZ [̱ج#i>\qɮ]՝My򯿽[ҭG{H4R;\+ḐGzVA&yRX^0j$0ױBTIer($5WSElIHp+8-:?语-s,E_vXRݑx6O>|`>0\ujм/(''5w]΄,,Nv\GL:O]= <(9RrޱEd|2M,9_$b,LclVz YaQ0(u?}2Ko5(IA^':u3-6#Ǡ wi e!FLc4$%sWn]&Y[z [oieϑ%U8%~h'Rim-"@ljt`m.#΃w ׷^jZIA5 ~epsYJFF7b.2YL pqP|:-4Sz[ޤV~)b~J ` =@̄ZV;{mbd!<YmhXC0BOeI $YF;v=j ]ZHO"ݐ^^Sy۫)S@?&{ V{Vj(9=+χl?/.[AwtV׏|>eF=O?#l3-W׷2^!J/s:ώ Ď#M5i:?:/ _#^{R^YfU?L-+ ڲnGAꦰ>@T iOzc~G쭆&c$_{<`ϭwl=TL=TrXP(lq!ywoKq|`XW?F#Ƕ:kڨj`֎ N<_Xa^? IƥȮZzvLI?p@5z& }F#j3z`(4S$)zZ(N=.^[?5u67۹?}\={ vtEpڼ pZ(f ;ql3L畀q[޳,f!brʤ֮zԟإ׆GDeXX)K.7ڴ֒[۪B_tYAO Yeoھ|ݞ1Y-Dc 篵^XwռtOŲ=A++gLjVqF\޽GV%ޭg'Q~t @ x~O ұ)K(09NTN93V`)S$([^EO __ ׵^Ј#W8GzLh&-"鯮)'- S2dIuT,ʳhVH噇dAoe]4%FL91sXYihtAcaEG@WOchzy+ ݠI㴱>7w{H|1:I5nb8` AwUV= d_zV,5{Hb܏€4սE~֞j`YVR+{UosҚd7j[ߵU zSnf!G,$W9 "25QǔI鸚յGTM֝oqYfcW4b#BtEe8w :ƪ2uRgU.4Q \DDw aa>ǵt:k 5n7qPh0Kks5} Tc>ҹ|B dӦI]1Vs<}?=Ҽ)>'>ib9kUpA5kZ^i&{;2h'>J?CMBʲ*Mk{e@9ZU ESQE[qjyQGܳ8yhVnf;Fvnq^5mR="?g$ކksl,#5B"XVs^E}+2cOoֽd7\`dڳHWحZytw'Qp@_КvojFnVpm:4uklr]%~Dx )=SI=A`v=OjJ’Yc;+, >.-7[=Or \2֯A/O&?JU_P=VFjZ[):g޲M~J#ӵiݚLF_PE]𺼒jw72aT(fi ˣJЮMd[jT\OgCLc[Dyuao-gl .ώqt=WD6ulVɌᐎ9^|]džon3 ?x~ii5m-16S_i6+Q+]įqUܡ lWKyf"!|zhai Hўkt\˜legO$Uf$((.!a+r ̑s:L}h H< ^GY buo^Y.#^y>{2d8yWwŏۆ1w$~5 6`<>je"CZ!^3<֨,,{}*ne9Y++!;Vt׬$3C28Im|hݾXǷזkqs5RJۣKb<ǽLb{%43ncӒ Y?c ATrCki%ԍ2 ck}!ўSlwp" 8PNJ,|Q}ѶȜK 3SŷmJkrá^-[FTK2FIS#tKvg|cV ݯr iݫ/1%p+ dzz{E~)W9QZ 3=zƙ/EJ 8aۃWo 6Vҕd@N++]w|#]/tT"OA`̍qߥum` M: ( ?:(?:?:(%4ĶHȵ=;d]ڰ+ 'Jis"PJù_Kk(r7p;W ? ɨ^HW@ۚo/sE;1. The Sprint System should be done directly after the warm-up and flexibility period.<br>2. The maximum number of sprints should be nine which could be divided into three sprints per body area. If one of the areas proves more difficult for the athlete to learn, sprints can be increased concentrating on that particular area. However, nine learning sprints is the most even if the body areas are divided.<br>3. The distance for each sprint should be 30-50 yards with recovery time being 15-20 seconds or walk-back.<br>4. The speed of each sprint should be or speed& .never full speed for learning purposes<br>5. The sprint system should never be considered a part of the athletic conditioning, only a part of the learning process.<br>6. The sprint system should be done 2-4 times weekly in-season and off-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 shoud 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>ning, which for many is only self-oriented. <br>Malta High was recently treated to a new $12.6 million building, after a fire destroyed the former facility. The weight room is an adequate 940 square feet with a full gamut of serious strength training equipment including power racks. LeeAnn wishes the strength training area could be larger, but she's proud of her school.<br> I wish we had more sports to participate in. But we still have great support for all our athletes and a really great academic school, she says.  When we were out of town at the state tournament we took a look at the other school's grading standard. For them, 90 to 100 was an A. For Malta it's 94 to 100. They had people passing at 60; at my school we'd flunk out! <br><br>A Day in the Life<br><br>LeeAnn works out four days a week. On the fifth day she does cardio, which may be in the form of plyometrics, football, jumping rope or anything else she can find to get herself running around. Her weight training is basic: working her upper body two days out of the week and he