JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?u4kIϭWi*K1ZP.ooUd8Qƍ,wEے驩,\;y"D:&ZC%%sbff8Ѫ6S1 kfsIΨYA.??O'~5$QqU\қ5QE`F<,n5m`v٢QROi}#KQIo{tl}z[co{o?ոָ2w>?@]ZaP2VpT{H#\Hܻ$#wa^GCumy$#ܩE3M{W= !=dIrѺ89C$K1sY\hM3JXثⷍ>USEjX2q+1W! )Ʃݨz  ̈8=9a'v\j+v>#+ol+Z{y|)5LW%Zj6"/NbޯNQmAx3w?P];Huk'^Kץp 4b7QV¿QiVcJcΦQ\̵Ibr j6K0A 7#yl!TJobUψGڌ_d_Ο 5e+jqo$R58V9O ΰA#GTzb -<]"̨d:us: li|bSs~ҭA?)^3V\b g&GT\%Yvhc,;GJնhV/3;s#z]l9IIY B[s:ͻɬ]ɷ+Vm-]Acs3kz\=i\%{6ȹÅl-IM&WqfoSqiohb[#+tBwbzv$:9(xjvH[I'bFeY|ּ\mrԿOzT#Vb"^Ke`\Rhsͪ\=9%Փ9fn163L %󕺸)=N}lWmakxZ~3TCTO|SBº5*rp޻N zV?cBZQIQNHRܝ,2mo *K TѐFAI\鍋iQ3C{Yh&p.$Z ҮL~R:VmsI+( s\ԻÁҡ+;Γ)/XHoY0Fnֹ&gmV;w%tJf]DlS]l>/;ËfW*^cܺI5|#g 3T7$&V{a2.Y='UɆEgjJ[Э=?PWQ iI\̵gUF21Mg!-7ѿ۹$)@@Bam(jő ?CYVWZv`!.H#nqۥYI[hG"ҤD'N&Θ&:SFXV6?Ǒw2NCbΊ?kϴH?pޭDaRzthRzz؆0jtt0zԢ\}8b«Itse법MZ=>UtO.i$HˑASH&TWuJA&6aKa$R7RK%\ wZlCduS,HB^LQg"jgh!Jd4BP͂\sZ~ '𵌓9fd$Y~áiI-c:@f* 3UHlMq%s,-Ei upw{00y<z( W9tG;{^C`? kr^z n9N~TS|4z>QIX/Vf֬y:“6?3Us۽0 =3Tc"~e@kf?*-4 p`5 I8u|@f~=1I;Mۤ;2SfǕO6EhbM-'$՛xXY})(!1f.3q~qo#t5󼛻1V`̬Iگd/m[W#q\mN30T:/o N15zkgKhcEi/;["G#UVV31Ŗ,rs\BfRĖSܕ$%64 T8!PAy[CukU"MGorA`s{[[Gr*1[7U/`(zʧV{eg$YB;Yz+ԧZhK'a~aEJ(浳Q;~dDZI^2ΠU8 sڳl$}'HҋʀɒKY?f߽O cw$lX_sYMedzEgIf7ag:wfJr~+ϴ\uI|a$(Gs; 3ף\  pH|[ L.Jm9HaWdf+WA1!q+ 5e$otז&zS`It蘷q+ QZ6Z:yhl8u)Ud.xAXl͌`K"stsE$Mܮ'z cwN"Sa+s$t5 G@5ɨWCXjv+oGƳ턒~P s*5:Vb=++w:yHhϩ{D195]B䀌c'knaӨ`թ'_hKRG|({\i7r:8Wc;dm6)zrk[@8551ʧ-9=Vllu'#3c#<9GN-`2LǭrTN A#մ fcR!pϧ\A9dh20^*L&p-Ҽz]K{aYm9rpݽǽA4sdU*x?,2AksW,SfR#}Mtٳ&:8_\ aTM? $PٴrH k*Tut% zx I?Ү XKىR`}Euidp0?8s/mEn?Bh7dfG٥r:` a?d4ThM\(Z1WhRUO2V=g\=h&b ))j+d^L;L7f!AL8N>G,Y椊B 0=g[V# ar7V*կ,z&r*e$kzXnj+>@#0# x빐ycZΟ|-nYdBOott|\쒾Eox8LAjp~d?USuO 3 uז爰kԢM$g|{ ._dI;d={*'էh~9p֖VgQ:r*Z'Ӯ~ep }~^:evAZ8cK1#z,i#'mډ%t\g"PI(W X+*M̧pB_ ۥT9OT,p03V(m9#HYښ_΁`#ujig>K8=b W&(]@ S1yKˏ, `=vmw*?8'%gǼqQY mnVqc=(,x_\a#r>mcL}p^G?njCl@Zː<G-Lʤ8隿:Kp=h;IǵiؠKuیY5z$qC4: zsjX` ǽdG3;޴'Mttέw;)MY&y5c$wWGB25ʬMj7@ ]3}lspzg5ihW9⢰_1tV̰F<VȄt©EiwvFdWAmgYiG@Ј#4؆hi$*o4ɴ'pdm3^sL Bt\qחw-Գܶd6zi۹7B^jݿ+PJ f3qBaO{`cA$ۊ$VD'+(q/eP`zR #FUEF*杝5`|[QTrhQJ.CufѿS]Tvddj{| 1B dfwJҶ"{]?(LEHwLJ~20k^1"kh7E6$cFKd0Րy[[As)+tW&*ՆdMm5I&S:E܌A=kb{0@ASxE*nZ21'jCŽQ>:vCm1w}?+yɸdtӥr5wGj"BKc<6Zn;rJihu1:䚮5̒IYv|ԛ,¤$E q:WH2`m_(]_P_iќ[:WQf)[UYs܏QE#9`4 Y TMPZaS(cሢ)پ1K s|]rMZV.Hc<};R?JTjϸ$r jHg\ 4Ǘ|Bt˸!Kq#&Cz}}1\O%IҮ~9FQum x>36eFj:;P̾Ϋ)76rwb }3+֯yr˾?м?)5[pDT|XmebYBU?i8PD|15i~;X$$֟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'},ƮEOEet.&nbsp; It is believed that Marcus Henry and Ahmaud McDonald may be the only two drug-free lifters to total over 1,800 lbs. in the history of high school Powerlifting.</P> <P>Ahmaud was a 2nd team All-State Football player.&nbsp; He played in the prestigious Big 33 Football game last summer.&nbsp; He also was a Shot Put Champion with a best throw of 63 ft. 11-inches.&nbsp; He will be attending Syracuse University this fall on a football scholarship.</P> <P align=center><STRONG>Ahmaud McDonald's best lifts are as follows:</STRONG></P> <P align=center><STRONG>5/10/97 - Squat = 745 lbs. at<BR>PA State H.S. Championship</STRONG>< (left photo). Another method is to keep the finges 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 afutile 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 extensionof their back legs. Again, oaches, if you do some video analyis 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, ifyou 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 d