JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ԭ@ iNA$.58 mx11إJl{jcHL:H@<ڣ&]M68U ƭiJFy8w5.,~l.d?:n*(uQx{JF , ,y^0,!v"Ջlۈ#9=KwS\<C袞bTE8eC܋ *[{R{/I+{b.>3\ղea JŤrY$Ӵ4V ؂7c*tedqU!~j؜g/gF/Fڙ;PXDn9 VIR0ErZn5ee&5:{vyz;{b䞞\e&+H'ֻmk⋈]2'Wt\HbZ (!`Ab$y j(2dhi0rs'BMO SboFk8EF!*q7 $=C ׊}iB oqDy[.Z%Dwd] ڼEX.ێз~?O 8:ugcYK;*2N)D1ů% ~UJwnFXVVI4aPpq;b 3I31Al@"QcXC#tS 0`Tx'9Pǻ .E[`ҁB=E=OMc'֕s@?E5OZD$6{) i ֻ-tr4|{y0@dOմajc{vXC[5H7C98 H霟͵FpɸـμRQ]G")uuSh:$=2$הxG:֒\$'a(_n+<+l%)IO^df+XOzU죁^ oxN0+ʴS}w0Duj+jzי-1KqqQ0OcTrZܨ1G").@ N cgm*ɥ`; ?qhBB kNc+`9 :CN^x"=Owe$u-VqoFM|Ub{ xv3xJ;:muU/{uz%դpb]Uss\s{׵x߃2eozBլ+w1};U2D=bB΀.@|>ɔ1RycKv8,8rwI<G4mJ>R $VBqi`44CՏ8&VCcvdR~4T2) # SAQ 4i|_wLUxHG 0:j!' ; cW},+wG^l9WwVS}Et3u >mo&YbwS7rC]:̼rG5A`~钁Bk7cӧʂoxkT#0"=s[ƌ+כQ.m?WQwWgEiY$H(%ASTW09o6pnxAqZ."ED<'R~Mմ9~"`kiJk6XvGE8v:|#Ƽ:`ἅI :b  ɏhǥs<Hz&ϊieSxn4f\G|i&3gx߸u|#o^ODՉ*D7fRYWMB)apwۊN3TIit#*sg!?im-[mCl +0$p3I1@"<9zq'$r? -hV@#t'qVu&ɗEjW_3=G ZO]N{ i\EM<+2 1ywT{pd@GҴ.S*2͞ 8f&j, yꊝ95kt-mtoʽWC#agta0w!νAˊ< p9y+5컗vMP ,XL~>&r ا@p$~+V3wRXt*LŽǖn|xN?t_->r:\ymy#.@(v݂:ҧ(18BہTI$yެsI"x&dW'#GQLuO#4Fm6·UH@7^ )Sf;E-:3*R:pŎ'1v<6@jI Ȱ w&S>eg +Unhs\@P#m{:hVG_h:I[6+'8q:h[JH+涺O/?4~p W5#cֳKR7Z>X!GwL+"Nr8)J=}Ѷ)!\sv6-e z5ߨ6py+g3ڢ%x4F6A9sJ@FG?Nj9$]~0:+կ] fB1Rvuxj{et6s}j%˄SFWÿa5 uƍ7Tm.8u1# ݈WURkPi9UN=v,YD~w7Ezp[eV1;pA=yU$?dd/q׊ko}loE4K).y] CZS哳87;=ҚB4yDv,{}!q(?.044ss0y]h!hme+|+\MIY$)SҺkX{TTZhWwd. M_>YC< .MslF9$ zmYvI\jG;f%}1eym?*w#P5,n ݁3uVsIZNIrPc'9+’=q]KۨbF2}ER(sqB:mOֽ^_ y>`'+. ݈8+9F1:^clΉt)ΌD99ɮto]ްPJhFWLTf$7ҔFIԸ8)#(PŶ}Pr[f)A ׸c !<1YSI$L384,Z2`H#˩,O"H[" *b 9w ̡#qRJ#Ic BY+dխŘ\Χv pOJ19?M0s])}44xsEA+9F۴xeS:0Q ?51e}\>ѱmƃ :78ORliV_j^w;=-UI.xzY4u$uNUW) ͞T!9rfoձ9e$@2!e?5f9U#!RWL*B rzT@XpsMI06N%L`+Tvݵ"}xdt ᔌb2FpKjHYT*r$ >G$S%c>?*OZvJ*ʾ$9HI*K?]j8lrb iU#5cc 1<ڰ,NzV0@^gJ q~fsگ/QbYعU?~UWO !d qqއ)2= WN:V(C جUEnu4Sŷ]@9%n{`w]K0DLw;?$sY:{8{AU@(jS'QPӶK])͜NMEXPf" s@H~(AQ#8n0q(1ynJ)}El?Jժ22{ P-V0ZPұsR$ld$(+V& cA 5l2:cDN1t=J)fR1. 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 performnce. 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 should 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>;x0ƿ櫩iA'dd@7Oڥr1VEdwh`%~GJ֙O9K}D}{);PrxnggXUsYG <*ݍnsgk (b"DvDZf|]}Vr#QJ"U/&+ b6Cq>\J|dlW5H•\ajv@tSP?^W;aU}*P?߁ tN! M2"H5SB0DWdz|^VP\YNq4> `@;`@# h4vS\Yn0:W~>i 6'X pzgBXu;RR`KWl ] z'm7p%IwqJszSD@2m?vW)iˏAJ"FzQj?5|u@HnU2 pؽv3xWPZJ%TP zgt-&\Kf_ 8< (#}H]X"g pH X/d"#WžqcF` lSx|7U;ڥx?|)v KbbOMi#fb_탮ZڳjWzj6lC-~6w\$6PHQ@ Ն Q$b{+_̸BTd˓!HH̚=K-XmRi=1W-~PuAҐdua)Cs_ēmiT %٪i_yX'-#BħgakəTK;yP/.ğ?z|ҤajWi3