JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?vb uʕ_dIBڤӟRj$u+x^V nv7dc>Byb5sw昖 wr0qZo]yvT=~8f$ )F@3@8$uZxnK6ZBc>v4`gw~9cGl>HaU_9nyx@p)wv;2Jb TI9ԁwfO|(MF4UU{\`v Pءȧ#!Jm'=OFց q{@>w&сR$Ojwb'+XE |>Bc>Qv@'>ޕeUv^]?~{ҋN86Ĥ 3 V}? {Y:F=*4E* 0n0F2 ;;#m z@ `C;3pI& GupMWK̞k#/0IS2y`,&uS$ Ă94R+e JӥGtSTdcӥ"#RmScҐPt0Ty=)8=:P}*6WLeP"9I۫ Efc-C\ R~N9ݡ3$]z}(V4B?wAT j);\Ў0S֪Kh7C$b2q3wO W=Dj ݱ1hGaYvKVu`3E[ :WӾl`#$ݗ0[nTInWKYUErMf@Nc=}Cc wn:?PT?9?Sh[pަjzw-.c?4k{S:UQov&H)=/1lVq3YnN]T_Sn! efJoK]?Dݕ)ǚI,H׾Z@ <]Fc?݇x "2( g#g=P}xJZ(8})ҙtNqڤI5B"#ҚÃӥKӥ~^;t-"woҰ^=h~fKb~5EMfP}k80aXn֩4ʥ1қD7-mm219/*bQn "fH9vå4&d3 l6kسwxUqwF.M|ֳɧ}A-9]' *"k1\.x'K=M'ǣ$hu"";0݆ڗ q&ꗨg[hre\tZȵn; TFwv.TUΨc9H>o!Y:牼K"[2 Uhlp|P n5. Ϳ?N2fnboDlYܩuTzՃ֭&/zu=Ī4e;vK'p sqKvKT3UiR=>fCMtZ1[ff6ѴM>:etc[c&νUqMew藓Mjvr][(3sUOc\$u浃EсnѲ NGQ]S+,l s:oaGAwֈ5 l-W9ÊRn}S[o_\ W:WRV%?ҷsbQcCh}ԚⶽV{wBd=U8X]ڰ[ȤAThI?jZ;&H&5{]j׍sv0GM969YQR"e gҔa:d$SOݶ UvLE鷰ud 1wю@*^Ojzp6Vw.?;}@Ҫ3`ߞMcQCmy޵/@A%7n%Qۀđ$M|}k-؍!FvH+׎)Y<7 =zf1>?҉V Px%8*} Q# [A+Iї5:\i PG_/[ KK6;{w h=v.3I=6<Ȫ p=Q%>w>{X!yzS$q%[Y-#;*Wi!\!R>:ޚ}q[3*K. K?cj|j%y$3 1EF2ðf9N '?@4slG Kc 89rbQ]̝&MOUO,_ҽ?]aZ"6(l\>2hƶ"$xybS4ڞImm:[&4r l%ߥwЛO_\YH§]޷5&B4V* N'=*"0~AjHeuڦ( k޴Ў6_Zt3YKB絉HQ${Wָp$!sF40'!<&{N㟕GsS$FIFQgފlvD#V̊]V$֘Ǒ.? Bc+Wh[޸h{qv0E[ubW@ vsE4+4ay""S!dgekV7ʓӰ9|jcLQj۵s9;?kq.wvǽX4);  sTs\#d~ՠG~h(akwu-0  Hqw8!ĥ8kltasچ! ǵ" TgolUBk|VxXcu#̍sNjHs5\g[:E}?z>R>k|+ e:MmoOM/, K*#|+>YpDqkY=sG/!$jO,sdE5M؉sޭZx;Uw, q$ QW17QmLskGAƇ䝼 Lf !P 襋t/@}9Mzl-ǧ?u1aOJ]JRd4hB/V4КFf5qsS4ƺR :8aܸn52#xAOҺl1|J-g 22zRjz >wdQb{`QEG&7yߐO\EAdeL%GLvDbW%I'VTHddg>-k34dS[jcAaZ\3Ze(')!Ai@=fOSL %K偏j A֬Q>f%ƑbHY}+oKm-u$M*sRi:yH#s>*yc{+ZAA9^˘e;p}*D8A6-cI.a$֜dqހ&w0l+:OZLrbpZeg`\ʩo_R.YDf A>OCI2'QZ@v?}jo6<Bx w"YhCmdG5̱ 5AE?yQޓq=C'v:VTR#{OZCܓ'jeH3y+8=bz(9Nϥ:q* -17 u$ z~u[fwMn'^9]IY.$L2qLnIrCs!>{귃5Z$&4'agbumՌҶU#WcsZ݌ҹ8.&̄SԻKd#O9j P3J;`F~W҂y~b pHTΝ?'n }) E0ORW;>xb!FI kYC8P:{9DUHG>UxG0r>̣)I΍r#-3 ȈޕcهH6WL$Gzz=1~+M8+\}id :nQp%uKrFjG9d}md1zonE9? Fr]ճEKo*XW.sL$Sgs d$Ĝw#4Q@. u=HΦ0Op3E[jabG`1@åP fړ9$l;'NQ@xy@]$˺F dqE8 }|->V#Fp(B)9c {CYvaY$֊((\D|TFcJۄ$tQ@q4a( ;p8D +*gx|vв"l%vN뚊TX)i9QE,b?wZFȬC1 0H,`,qVQ 0:QENUۘd@?袊;&)C_>v&Z+w?*(]Mf9Y."3I&~ZPiVm@zc5(%J}m2F!ӆkPYEcឬDSHsښd VO a#O@hr-i0HB͌dWbO'fteo5̛s\sw 43Oy5m Zn'ֵ+EwךjQW8Ez_OzkmPețIn] ZV9U?hSr:רکKH {sFA W+G 8dH 7hpJ뵆AdSOB8YfR=ht;.-ch Fjдm>c_9)) ?1<#WGVnq@X! c SJ^Z Cѕ:(Z2?!4SܟhE "?JLwBt(EcS (bQ@ zRw^PfSE4QE-Q@thlete and make him/her significantly faster by doing perfect parallel squats. The athlete may still have lousy form but will run significantly faster with a big improvement in parallel squat strength. Parallel squats are the single most important thing you can do to improve speed.<br> Early in my career, I was in the Los Angeles area training with track athletes (throwers) during the summers. I was amazed at their size and speed. There were about 30 throwers who weighed an average of 270 pounds running between 4.6 and 4.8. Pro football players were not even close to that. I wanted my high school football players back at Sehome High School in the state of Washington to be like those throwers. So when I returned, we parallel squatted like those throwers and practiced sprinting. We timed our players twice per month. We did not do a very good job with power cleans but we were superior at the parallel squat. See Figure #5 and you will see what I mean. Little Greg Frere at a bodyweight of 155 parallel squatted 355 pounds and ran a 4.6 forty. Look at his depth and form: eyes on target and being tall with the chest spread. This phoo was part U#.oǪs)NMo6?д,[/aǓ*o)Ukwqͺۂ4{p~,/rD TߕuZDžK>6TDA'4J.mq,α" AZWm@bHrx N6!aHIp&pϥcc.o}m wY5#HQW.*qjp8X.Ge)щXT~aB"g_ITb~/a¿ }U4SG*28H fuGCa5]0(zx,b ~Ecr|VuTKH-Jk&ix!{_tiv>a Kֈ R&11X~2^0C#2U|y9WfPтI4bl.[ulKuTpXgwTc%7^\3j;m/tMeŨ/˙DR Y V)'+㏶@,oCBmDE0c\[ M#Gi=hT3Dos-[)4s-WZVx܂yᕐ< v[rQcoWW: 28HX w]" QYP*zMח s?ޮκwkErި-е>I+I^("R#*8ty|8m)1k.7mϳ&Kq'd/SeEd­kUQ,"(s,Ib߶ FqYJ#pZy@N`;%džtd*.Ern*ڵ}]beVo|i7R@{ eײ}'%Cp7S7VnI!T+m2^UoUF!īYR>%ժ!BH6=B[ӫu'+}hN;q3JxU'Pi7; Tc?Øޟ^uX@ްe}}>s%)W#g FEň<^ 3硏$ s-] ""S!d*`P{)6 V)(&[,DvwSCufAk7E+'Iԫ*u1孺݉ÉQ٫1#+ɹ[_.l䠱zv_w~:U_cHBqSMq6WsE5p{ލ>fѝ]s4tʱO jvyvb";RHo ltsGa }* 32NS# hYSh[wS,\ l݇,V!oqW5ncT~Ű٨7!<1( |M˩7;YbH\mJ7rTpTV:Mx~Ϝy6vg6"Y*"=R:7c'1G\UG,uYd-O٣RWžh[T >XkM6?/ 3k>QV9Rs6P :X䧋e <&S*970!V 4J]AXGm9v3vĖCkLcMxy`YnHe(Ou^yjn'ycV`RqFcɹMTߨ(m_6]a<{H4=5Z:Rǭ+)-kj X=]]&(򼻒ꅙ1 )cs#'R$_j*M:Nt FLqB}|}/TV&dV#ف^m"~QFQq \sdWGީ7K"u#- "Naטm|wɋbG1B8 ^Um:|u>or7;v9A8@iq_]5gl1WSp,b5ĒzhY7 vfLEdH-dmXB3ROأ6m"_s WvW3lG߯r+Q)Ś=TTޠ ܣ:7Nyu!K@2ܩtF4_%.M4Br \-p)ʆuaݍkS-i- Z[C *OԺUo=HP ΂Hz]+yN?6y 1C7lpm3iIJ>:PYoS6e0B3H+,@y3fLZo0~jͦn`f[֝krHPNva< 3cl& -3!oKFPeeȵ HE_ViwbODIDiReoeqiJ_0Y&O-egb|D| ˊoi!A>t'(Ts&l}.T!tƿyi-cfҸge bĥf;TU!'+J#R0[ٍ1U2msׅZ;vȇe673BY躛t'p~%GPԘ|TBSU7ָ