JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j( (wb&,4k>]$/̝gzvKq۩n]f8 tN5s%gb" Jz0qWh(;* Y'֬ Hb9XV>+v5;s$ 4W#uXȋ;X|m.0z5^}?YNjMNEȕqphi\)>̨#EQ}ZfDNmJ߭;r+SR((HQpc^)Ӵ̉\cS};k(8p\ ]Zĺ,ѱ$E W6 5 R8q[R&F\e|\ Qv2HU>d:*6dkCeh`Wcn# L7޳VXb 62ǷNK=QjU^<z㤯%k6z6-+m N3ƙw2 qۄ~ZjP``Mu0 &U%dWg*<.g2+~[dx_Z]\ZA,N 7~[ a̙{`iSgd']PY7.=Q2GA5dƊr)+gvL1bn$hwGS+}$U 9Fp:.zؑKOx?-z=wn;zy d<3ڻ bU} {麬D=>N*RJ<6a "~..Ǩ,24/)F}@b &Ӭ. yzÝ%ַloj7II3}jΓP= 2 L>1KݩymuXv7qђ?(!?]GIlXxFrydoQףZGk O2yA>r4 Zba#qåtm:{<,;˩}#I<{F.!{[WS}Az~B|&`E5KVQA*%h,?mɴ+R6wr"7DѼGkK9cexbQ.5tanhZ Ctzm3Lm05N_y` µS,ݒMDL;/Ym76^䶊miF_w5p$9V(IbB3ӟZQ;ִQ4{3X&ݲɓŧo|n"MXW'A SPtT {Щ 1Qi9Iz'x(.MѺQdqQj̟gIRvmͬHT$[Vq2][Govdb6njG[XʲԠK)$2:mޭ|Zḭ<7q%M=eZAX\}+JUic:)sfU@ܟv/R0Aq|n/U :1U𮫦K:\D^EsөcṊp 894WȞ0R}hه?tr^@׮2HW_^gg;V^ \\N-&pcֺFU} W$0uب#?Y%7.rG+DVU7㡈-8Tqt H-]HSw-uy4мٛSƝ(U`};MM*.?@#^:CDJ88~C55 #h81Vg#м!L@2%W{sþ^daAu~I^N@犗mo P{(l[Yчo6NzQ˫ֆ9I%?Vu,;{ݬǔc{y' ^w5+3ʠc =k?,tSHI~O0hTeT+n͈YeDYq'ښ[,Łsڥ wcR!=0;בNT.]w#pMmt N==ٸq1W},7:RQWDZ1\=?ѰNP%ЃUɞm 8ʈFy%5ǩQdU URY|ߵp֭*Q0ܲw-jKw,wᶦ qڊ^$I^0xJJ2y+Ucv 9ٌ`~5D\ H0ğZщI޵jG6 ɍ@jKaSftgf9bܓV4Vs\tgdճ.$rZdyew5/X7dWi |ۭkJPܓT3/cȵ觱ߎ7o¹Bd2pkubx@mF4%ʉgQs:;F~]"2~txצxx}ز>EgVW]D߸u~k@K MF xߑZr( kS]>)R u֪;n(ן5Ǡb.ZsD`5#rbHaUH呦H ׊oWFGSy€Y[Φ01= aN_OZl{)3]4𐰧QA:4{h]aW/I+ aFxUGn-xHUP'+IsvpkA,*RT*b;xRMJ7\7#=i@F` eB2I8ήm~L] $/C+vy bIeS9;r><br>Don t you just love the athletes who do the three second count stretch? How long should the athletes hold a stretch? Actually your muscle does not start to react to a stretch for at least six seconds. Start out by holding a stretch for at least ten seconds after that ten seconds than take the stretch a little farther, after six to ten more seconds take it a little farther. You should work up to at least thirty seconds. If you try this you will notice after every six to ten seconds your muscles become more relaxed allowing you to go even farther which in retur enables you to get a more beneficial stretch. Pictures shown are a few stretches from the BFS flexibility program that emphasize stretching the speed muscles. By speed muscles I mean, quads, hip flexors, hamstrings, glutes, etc. <br><br>When teaching athletes the proper way to stretch I first stress the importance of always keeping the back straight (picture 1) verses bent as shown in picture 2. Take as much pressure off the low back whenever possible. If it is a stretch where the athlete grabs their foot, have them place their hand at the top of the shoe near the ankle to take pressure off the ankle joint. As far as the weight room goes, my philosophy has always been: If you are not lifting or spotting someone, you should continue your stretching program.<br><br>If you or your program have not enforced a flexibility program or made it part of yur daily practice then you have not come close to reaching your top potential as an athlete or team. It s just another way of helping yourself or your teams become Bigger/Better Faster Stronger.<br>ility to truly analyze an athlete and figure out their strengths and weaknesses. He doesn t take a hockey player and say,  These are the movements in hockey, but rather,  What does this individual need? What are the things we need t]_ }@8UE9b:gS\jnS]9Glcq3nD, YKi$DddK#_ًYA)KmAYm Mv@{JL":犬EocO+s5]^vmVmm?Iue G I$ٸGeѭH[$܀sϥ16Ҹ7x.0ʹgo҈54;ؓz:\\~- QrA V@ ! Ȯ54U 0TG%sn=i%̯v GNzMmJ 697x?PAh у[Mgh܌0S{]J( q>?濨> ;YU9kY2P(;"U٬؜`­oC.0Kw (!RUے;ԏ)$*HC![~"$.#Uc,mrsQ_BqǡSSIj=GJi^7a9\n