JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?I'@)0Hr#x10HRsƠ0uTx${y|;j?#$ mOos_즵IY5$=tޘ~S9ƝXc @B\1LrÀc[za!M_ i֋eA+N?:kAF2Kdqڷ?4s;0`0>*j[Ư󩐓 r:5 Avs9|5H='`9ﱉ$Il˱F< Gy*WGΘ OZ` ~:~N?ZV +?d pCPQH'玿ʶ ~XT2x~Z)h:XWXrF4 H 䎀qW_AݽŪޝiNS|.?(I=&2̦4* g{0I@Uxe;#'fzub](ɒ0F8^8衚By*cme%w?rHSX[?/iFGAҳ즗-p>ee[?B,: *o=\Ts_fb>+km:Or%fvyh|t>Qn$e8_Ąg2?- Mf $SUall\YF b$aA}jdT#u-Z.a-4\"6Ę=5*pc ҳ:*#̘>JNDG'LaHҚGҘQ~Ÿʀ+2ej'ӥF()ޯ8fF2{ _ښv"2 Gp}}i1߹EsyAPzqE2P3C O㞧?#+Y<'9=㰊s3J~B#9j7`#a/E繫@9R1b: /CCUO OKX;Ur5gjO r.Gգ۶k#Zr v_Jr>]暮wP2Gj[#ڪGex:P"Q|s9-N!G.:NqOP%RP 9++;)k5C2Z؂9n+\y{?L<5Xpmh\oj)sjwCFm0T§ۥLG=RWa)j$jSM)[~*&\P"/^*&^*/ңeҀ0OV8ǚΫwȅ_U^ =sꝛ8" g)1=hRG { 0:sEHVr{2Bp?v0;R^7/ϓm`{qc|W+`R2Y6auFCI Y=U`mzɫWl#pXXܷ=iGr_*`JAKL= Ym!I [bxVTdRFykxj"qSkK-+'_?c$ ~g;P^ H#-rH˞K1bA*I2Cn!JeC){f{ Bdy'*01;2`EjtlcQ}<}Қ1{5y䍌Q;M3:dPO.8dӚe q)cwz9+uTm$,q~]ܐ=R`_ycdy23_wUSy_ &YYpbSj[nےzfP~s/5-쵗 opz{#/PXK_*cVU+UqM]*'S@[9q^H;S <`Ҁ w)=~U @Erh7!`לI0ޕ90|3ܚn39f 救 Xw)14 jFC.<1H/)^v="1FG9w->H_|,Az.6j.tާ#˹_-mlU6ɯMG uC[C&QBw~5C"RaWRVg797#ٴqS[Z"ܳURTmJwMepG9f5>ciVN/Q) .9Paҡ7z?mfs\3cϥAO ~toJùX4p2|>F8,O8u<տgӣ bd?NNTDB4[`1?t`pI$}ke%I9Z)K8 OA*FV8r2Ó NiNͱY9 -ʰ *{Xُ3֘#r,)q=$;]Z~n򗷰xGê!b>dwgqc]NV_[?=)[]%9c#yGLWykjc.= Nă*'ի{Aբݡt8 (iwHcV^9yCW3A 5{⣵!V8v*]f= B>j`9%bqTHwj\%s+cȢB F%%8V93QRQFD` ŒOKut|"LFYU?NNrr~-Lm`I囯#~M}^ztX!rʧ{r:DžP6H&S㑗6IGM*O5N¹^Qx}V{K 41J2?~*%x0ڐrxdRkci'{ Ӣ^hpcy#*d'mZtDjEaQYY*3wRkXL$sAYV ^T頀.`[4^})iqy Sx}ZԽ&A55?gpt<#=G֛|N7~!)rk9u0={L?^S-O0Rwi8O{MooLh[TljUh[cp״a)G뒲%);sзn;֭xSӖ{v>T98SS# \` K4j2}94nBgE!P2$jAy3㰩6یt; )p1# {P2lāhCa=*=uBEa2G%c'Kl8֤#Rnq3VnX~\100P|~h\܏kth0ґ *3{}h+F.j9w#3zVx@Cu#h2ٶm #Nvd|IMk繩D)$!r'Ulprp'#[mkAΣ$)@c`PGܒRx'vNKo?) O,UOZb1ZRb *@zdm ==kR,*%߽Lsvg=# \=;r+L0#dsp:Uh1<0.⁙Fяc8cR}iE(6[[$],DD7`Q}Hc6{V,{[x8cD%!A 9A&,RA*X$ 7<|0W9 7 InR#Z1|#>CѴ.R#ʭ(M3 WKj#8G.'𦢙CLVaDL89=2y)1sHx>VQbIUXBpiQ iWQё"V>t{:&m>IϿZ+$f,*7,!TSE0A,8ʯ{-BGmn  ڵmZ&Q1S@ }mXEO䝻 +1]ޭI\+\TbhJ޵6tBKk=is#ELaЃ֤o/Fy'ڥ0bAu v5|9t:ԷA/dǘZ$5|3 mc'9j㩌ݖqg5:I\rkAKl @AV8k`+)iⴺ58\뚵s9?x<3C÷r!dG xF<$G {+,mgv?4l=gfq̅Hjd֚fnlAqprC >صQ)VG~ݝp `w=i:|?mO .A'MsN s"P6\^$}^gsagb )Dh ps[>qJ îH5!&f:I"GAҹC*FKgU--A+=m®q\r g#cArNUH#` #h F{,:wVڎb m Zӊm6/-,R}p栓8xjXZEl6Q֐sT%uw1\DAWPx{[Xn,Ȅ+uι? ]_ZBaD.rW?7S!fKq#?_ҶIŞJ<)]޼{aicmzt G*1>Ñg)W3sܺw`,Wsc dlqo8$خt[P[b/Z-KXZAX~^XMw~).x`7^}l:gh=~zƴ)Vd\)IpfM(VtD!'-}}k>E5f=<¸hfu29cI@nqS\/Rbx G\1zr"#sCX*F}?tUM8`⎌ƟrzYU ^jD̲Ua``d&ΟNY3HϾy(t\+ 2Ҙː}x"62e [tgN=+O>kW9`63ɮQY(np|VkEɶHҷ=ŶX[QDZ묕.ʌx#F$LRF\!5~NKw1ڣf2.AQZIc JG=!L$i麕 a$DgjRwOZѴ%m WzMj-޳O{sXSVCD [jZLaJsb0(z;b}e 5EKCbԳC+2NqO+ƪUA:ZQZҜvj1R4pGs Sprint Drill. see Figure 11. It takes only 30 seconds. Sit and start with the elbows at a ninety-degree angle. If you start to be a pumper, you will hit your hands on the floor. Therefore, any athlete can overcome this flaw rather quickly. Now rotate your shoulders and arms as rapidly as possible. If you go really fast, your hips and buttocks will literally come up off the floor. This is a great drill.<br><br>6. Your wrists, fingers and hands should be loose. <br><br>Do not make a fist, as this will make you tight. See Figure 9. Tightness makes you slower. You need to always stay loose and relaxed while putting forth a maximum effort  not an easy thing to do, naturally. There are at least three acceptable methods of keeping your hands, fingers and wrists loose. See Figure 10. One method is to place the thumb on the middle finger (left photo). Another method is to keep the fingers straight but loose while trying to cut through the air like a knife (middle photo). The third option is to have floppy wrists (right photo) and execute a whipping action of the wrists. Study again the photos of our sprinters. Do their wrists, hands or fingers look tight?<br> <br><br>7. Your feet should make the initial plant directly under your hips, not out in front of your body. <br><br>A huge mistake that athletes often make when trying to run faster is to reach out with their lead leg in a futile attempt to increase their stride length. When you reach with the leg in front of your body, your heel will touch the ground first. This effectively puts on the brakes and you will actually run slower. You increase your stride length with the back leg drive. You want to run tall. However, to plant the foot directly under the hips is an advanced concept. Therefore, I want to devote a whole article to that technique at a later date. I will have a 4.2 forty-athlete show you some great drills to more fully understand this concept.<br><br>8. Your forward leg should initially lift forward, not up. <br><br>The lower leg should hang before planting with your foot and toes up. Your back knee should fully extend on the follow-through, or end-of-the-leg drive. Look at Stefan and Tim once again. The photo was taken at the perfect time to see the all-out extension of their back legs. Again, coaches, if you do some video analysis from the side, you will see that most of your athletes will never straighten the back leg. Every stride will be performed with a bent back leg. There is no way you can become really