JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?hp{ h[ Ò:F}y?*z]"~ݚp2Tۣ8 3Ok'zƜڱ0a# I7"_/v.z=M.35jc2 ԕNb#1>cyC;ӂL7 f\^/T ѐ =27;P Ja^I@H'd?R>q'P>dl)Y9R;mk9a>gb$Ri) \rnGץbr\DF&G NH gg FXI# u9+(:/ &emzTm!-8};T/Bdql$1ضsBlmĿ tFg ?AfhZQ]`;@Q#E$JWȗv+#Eu[Ii2G#Ҥ͔`)Y"( "P&l`0=E,V[$wt_U迊jf"#W>٬Vv|RAb˨#?2z;QʍY7qR r zz.S}&{sTr1n} W;":&mW>W.`RsrE(wAZpvjx1Z'#zP<VPx4r3K swc4Kqnd)'>Rzݢvv-% cxwIdxV:WYfWǏ-S^a,5w)@QLS?=OsܭUr^,TUXBx#zmOY#@!G=@edYa(AדQ|ZT&aÿ="ެFxI@L>֮-ץUHQ#L/\BRVڠznM2Ӿ)/ iS*|&Ӥ E56$uX'b=qWŵFJ9z{9i|Nb7v#"r?^uK{qíI m%mly.垥nV|/4+uo$`! +޿*|g(}SF;.h'**h]OowC8[UMv>~~.s9HfE?֨O߽Ӯ8N:v;n58*Eϖv*l<1:e:5 Y/\/ c*Z`>sy9ݗB(r].wpWQG0rtVgȬ_6?k]JirDl:zWH"cc'#^?JvX`SL}7[_BIqȩ9f@Ukyn5ky qIظ`@ϥ hzRW*#6pA\t5,d`, A5=9 ďZl(H w.SJlkNv88@?/Clּ\c'Ok|M&MQ9ȭ񃴕Ұ5ioţMŐ$ȌvaFGAV/jE< KpɽrڗɵR8_0m4)DXDc uwdxS-?(qsKʽDbvHb`_unb%J $ ->IwuvΗr{ *=֢PKSNy5Vޕ)u}.E#pJ3!xs^[Y_Vb7=r?΅vJVG; W>O TǮAL=ݼt   xMǛLT89&\ieD7*3VվJ\YdžoO?{'DT1|0zϟϭaxMxrӟ#ozQme;~^W$҈#tV`"5MdN]2Ĭ|lKBUt̎ByW>Sp3šY's&~\cYcN:Ndn(L3\Rw<ŧq.1зRB|:v;[]:fl<$.oS^RԮ7$qMs@*:\n) Ҥ E>`4975-c_G̖<O }}1O{[]N՚8tz.f,V J10z2ᢌTqj_ ޣАr1|S`ֶ)t1:"BBSaq$LPxz]4XgP@ՃOP@VrA%{`R#f&9.u$20+UVh%Xg9 t3=}+$R~DT}Sd6}qO6`[]}t$ " ´^B[jvS{jP/  9˖NCqQHwmz3V:3hs\@_޳e- $sk @sjYHLNSt-ggff5ɗn:tUm€}srAH )#4vǂHw*7dihV94q(mfchdr3-,~#$ ҪGhɸʮb!)QQH*5;p}Ucg"&Ksf$.-k?Z.UN>خMѦ/ qqdua=gñk"dǮsvf-_[v2:."neUdn3&+8[]?2=wUHqzMًh)hb"qF He&@< Zq1;H8L]H=*TrzQ]M 2|RzV'Oxz8LJDUGZ󊤓@Lծºk1r;(~"𦪣}ZV/s<1]Aoz|[c]`qZ;ܓyEQ%mɒWenVw Fqokma<~DG<`6wv_I_![֢3=YQybUqES[ D,$mw$FO1Ac!LrX26:c<^qV㶻H㷽x ljA#'G\yck=p`mIOsT׹anT7G%$k3_:L?R-άy,[f5b$' `d^͋A& |1?J c|pHUW;5-*s:8[6_K FKnOtLJn9C΋Kĺ^jF=Dj+qr:n{iY%WQ$q^m |s g޲5hb HlsYJcusgwݤ2ʨ0@j-=MZX] |3쐿8'Eso%иo'>ho}~mgwh<;#wc>w0yұ5=oKNQy!Pҷ8\5̐ s׊Y1lncm6" w5jvV 1pC.W"Q]jw&1m9[CC-3Tg#QYg`mYrʬ>6ef¨W%$^dAG3ְdfҹjR%*hs?thdM剉R9XkIWg!&mAǵ=5RiZh ]ė2HHUpB*I-Ź'+XRd!#xoL}>D%: v\&w,cA]S>${q *-9h=4 LQokcݲ[ߠX׭x!ծ\\,KcA?*jNK] *E-X֮E"\i,q<lQ^Nu[YQ@;o~O#ԍ^8H`hFkzV͘Ҫ黤jce%z%R]1Ȕˆʩ%Ƶ&1nP?J-5PxT#QʻuFPI5kg#8?Ym\):sP/Vc]"X_ .vx ƇbeVRV^8?8;.EIl֖UZPc,)4-w3 s |JWI>HnfH0}֯sќ/éi'cr&׃jNPB[$n?·$5NG3mm9Qj/PT$矺5ccvEmN >x85.K7SN~pި1mVb~y,]r 8R 9Hr{qG2WkIcNPq$1[vY|N'8lz$m,n7rX~Ts6'OLJgx OZ/ ̚R nGE[***INO|sXJ2G.ςy.hmN06&Bx+\H vN>P &0s)j]u ;NG,h(mX̎Ǚ4J0Sv gW\+ d_ >(+(4 s&{ޤxoI1 o*;ӸcT&)?NS$YHڊdIJmf"D#( mÕumXc뜚('@nqۚL=TQH_[qG>TsuT[&^ފ(`Ť".NI}}*8C`bx@'g)(w{\m5 l( %fkHQZ^ph,]j h N aR+UH`RA<~9j]f[9 FY:\99֊*ْ 3#Gې]RVhX%!>Q@F1,"v4Vx&4\EP3E d-$ǘ UN'SFNء@2 !0΋0Ad"E$$֟ڹ\*DtBX[+ak;ƌ3]k{95TՅZV74`c]H- i2QhN:R}>ךCwQ/ٽn4\~ȓҊQt0JD3җpsNBiQTIͫqGf4y7F5Ngq]Vj]^j\{U:ӵf]$#۵djdH=xB3c^@yh6L%E.TFsLՃ@D.[I]]_ ld% u3{O͋x)@}ݦs뚇j*Dl2sS&lprQ9 ;l\J9"iz=4 \c5Q`unccKqҚD'@>۹F!Fts0T9sƐI"8#{HAcx*Ɣ5A WIV7i9d^V+-cꢹR58 8I+@Coʞz:/|QڝjbzSաMqró5vsm $gw31Z?sJ-YTk} LNq{*\Hi49ϽkkwjJ0NZ莚җbUo8>OzPTݪ}.O)Ҍ-A ;'ҁؐ;oJ) SvFH, O9d*R,@QB(gEf#$V3ʮ[tk{qPq7$,?ctYd8 jO0G"M9r~uI$S]KKqN",9=*ړUXW?kW?sw:oCrHhqTÆ*=EO'pvv9Nvg؃j TGRw ;ӊ">O(^CҜ!SJbXB;Bb3\RQYPO32kޗbcO%=* 1 m̊33~uY'},ƮEOEnd continual positive reinforcement. It is a blast to coach. You will be continually pumped every hour of every day. You will indeed be developing your athletes in mind, body and spirit.<br>The BFS Set-Rep System is fully explained in detail in our video, Total Program Book and Set-Rep Log Book. For coaches who would like to get a complete  starter package BFS has created the  Total Program Package (see page 59) this provides all you need to get started out right. We have priced it at just $69, which is a $16.95 savings. For advanced instruction, show the new Squat video to all your athletes. Your weight room will never be the same.<br>BFS wants you to succeed. If you have questions on how to establish your weightroom program, please call one of our coaches and we will help (1-800-628-9737). We want your athletes to succeed. We are coaches helping coaches.udy 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 fast with bent legs. Therefore, if you want to run really fast, you will have to master how to run with a back leg that looks like Stefan s.<br>Look at Figure 13. This is our famous hip flexor stretch. If you do this one right, it will help you to increase your stride length and therefore your speed. Remember, when you stretch you want to look like a sprinter. The right-hand photo shows John in a correct position. You must force your hips forward and down. You are supposed to feel the stretch in your hip flexor (groin area). If you don t, your position is incorrect.<br>Look at Figure 12. The left photo shows the toe down, while the right photo shows the toe up. You want your toe up. It will make a huge difference. Study Figures 14-15-16. This is one good way to help athletes learn the vital sprint principle of Toe Up. Detail, detail, detail.<br>A wom built next year.  Everything this school district does is state of thes true freshman year. Karon also did well the following year but he wanted to be closer to home. Thus, a monumental deci