JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?=iM*WWj:W)s m/0=łY)R%cYcHO=RbE9T3vF;P唁33]CQU!!I}j\F)3qqPxdtҼjmV;bu^΢-3T5R eF\5Uq{֘Xv;*$:V|?.cr2H(Ż*RJ-- Ehb? 9>Ź4 ~{Λ4^(oIh[u$x#=j?AoYppoONpFsS]4DMiln8桫;"j'$);!]U )}ktxcK5U98rz+ZU/1IWw6W:W&I"1QS+YoBKe $ дW>q[#)]6\)W|FO :z 䕵{t4\ &cm&ѝOfI5 q:,=\~zW/ol-;U.vǧ] 4g$g 3Mu~;֨f0z+rӺV:F)($2s֊( uz]h PNcX2ikrkvꤖdvSAc;>E=)2ָ NM1\UBf:"Z0|C1uu@#}k;Hp_wNqx\Ij["JLG';AZuP{, e1[hamw$]Bci[R" ԝ*meⴝ?a{VWnVEpb2kng]A{a,]8#O$HG8<Ni)i1LSI`6v(GKbqT'fV*ŘʵkcڨMgۋ"3٭H' Lv9Z.{ghSzVrx*?*+[F_No/*=v֌ 0#\_ҎV}kXg\`JK퍥c#BELn=⤵UnqVG_+=Q FKBr \sf X&i\ܼ܌m锕q` Teʃ}8H.l嫍Fq\If\Y~ZϖӒ1[ơRygҴ֔Y`*ӝc3>VвtE/h=>_2+"F{p4c$5iV[mgB{inO%CU-o?s',am7VW2\jQMs+4hĦd{?8YcH(3gEw19ZM:d#4"ȘNħ Tm.aBCc[e^j tZ"&.k9.,\"Zw~qhw2!oǵq-.U9FA#QX*Rq.Hu.URD`A;\ilG1>J Gב"d-2(ׇ3m|GVR0~>%ٴNG)?ʮYxFkmj$*y t;X:֛.c(hSRY:qR4rWײ 垙' SbK)i1Nhچ+GZKr2Z/4_KM[Vi'ܬV6ܱ=j-ԣ Thت/l\5e)X0:OmoQ*#8<ڽ'HY'i)˙`dg_[)T%+UW\ ձ ( ߕk7&Κ[r2Zx{Kgī$w ?1?7Y)fd@yBmstjIgu{&m"{Ui }_'}-gR0G t}z4WوBS;} HjNE;bF}2"NYFV¸$ΔY9hۨ`R[$d#;ӺARiWpT\r*cgy3x Nx#܊ #ŷ>uY0nd0Tzgֽ׋4bL:_d\ zr,udUU *8#'&۽wZ0:=b}ȉ)ey]P7cRXf?.3 w2˱̣v?Bob[g%rAq &=oz#j"6Z)'զxq ׶{s7 ԅ\Vj2O e'Z#PQxJpw,3|e{V bIp!r9k>$]9g춬BpOWgq%ʧ2R<٤ӂ=#9ҭE8mđ+h˨uՌ32[|W޺O w2^[?6VSê0SiL5\\Iqg؆t~a9<:~s[Co|p ~=0YŽĜWX#zn'}(Rv6֝ry+>V;E_^3Y p#>1]駱MnKMiip'Oh/ގ>j+X] k8_>hw:ᡛK B \krZ2²tW_߇B2 \˟؟ڼA^'mϖ0gBc^jwYm'XGh͇B;VS.huaB1ҬYDafa\^_B۱OI >eQZF]ݖװFl٣"=/]dk< ʌ p15?<=mlm`-V^}"R[_P:HO~)A'+ݘk+i)[%nd>S{W!XrF+8QHwi7qұmai{ )|X}:(X)"2H 59m~6c/t  ~W<>)X4g<1M#qM0:p]!E}+lNKWCFSfMW|:мYLdh]DB+ֵm # I4095fMw~ԭNg"?t9zW7ZK`3EAF]=G׫jFW'7Ogb@, ~?ΡM6cioqW<9\-֭(|z8קhƟ#.(O?6\ y3*>#R[DZI}\lkY'!An85z)uaI \SzTi2imYHl$Wl3>46Շ8G-xLXAiXqWFSROghw6qwD1;3ss[KuNe8=ƹBm^'wEg4FVY*^Lөu1Z&$''ueLjEIdu)+)#!}|TF*N)S$k=:x-T09Myӕ05!`v&r%h!y0mΌTI0)#!x2x1e޽T/#Eu'\F$vjNzzX<br>One of the most underrated sprint coaches in the world is Mario Greco, a Canadian who has worked with five Olympians in the sprints. He agrees with Adams that the sled is best for developing acceleration.  You seldom want to pull a heavy sled past 25 yards, because that ignores how your body works, says Greco.  Once your body goes into an upright position through the transition phase of a sprint, acceleration is basically zero. The problem with using the sled this way is that if you keep pulling it, let s say for 100 yards, you re always working to drive drive drive - it s not natural. Plus you start fatiguing, and when you fatigue, you start to see a breakdown in body mechanics -it s like doing sets of 15 in the power clean. <br><br>In addition to selecting the proper running distance, an important factor in getting the most out of sprint sled training is determining how much weight to use on the sled. Says Adams,  I vary the weight depending on the kind of feedback I want to give the athlete. If I want to force him into extension, I ll add a little more weight as this will create a longer ground contact time. <br><br>When Greco introduces sled training to his athletes, he doesn t use any additional weight.  At first I just use the weight of the sled - I just want them to feel that something is there. He adds that during practice, he varies the weight according to how the athlete is performing that day.  This is where a coach has to watch, because you don t want to see a breakdown in technique-you don t want the athlete muscling down the track. <br><br>In addition to using the sled to improve acceleration, Greco uses it with extremely heavy weights to develop strength, as a supplement to regular weight training. However, technique is also important when using the sled for this purpose.  If you re walking with the sled, you want to make certain your walk is dynamic with a long, deep step - you want to work the muscles through a long range of motion. I weigh 180 pounds, and I ve gotten up to being able to use 200 pounds. Greco notes that the intensity involved in using the sled makes it easy to overtrain and he usually doesn t use heavy sled work for longer than three weeks straight. He adds,  Powerlifters can do more of the heavy sled work, because they don t run in addition to their regular training. <br>One alternative to the sprint sled is the BFS speed harness. Instead of a sled providing the resistance, a coach or training partner holds onto the end of a rope attached to the harness and provides manual resistance. <