JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?I_ٟd*W:5Bb-96R6! ]O&;Mht1{ BTK'XEb*}*G Sq[dI0;RExUtN JwON (#)ҦE8ۈ_T=:U!3&xG@kJoҮY) RIN=;R+|t*L0sچ{ t^*Uۥ RңtHJi?ʐJk7R }JOfUv sU9\¹ J ҁ})yS0SH0 Op?O;hC$V?VGAЬ?눭 >ضRjpBf0ҫw*ͯ)j4RT~P =N_jJwғttS}:S`sҗv=:Ta(Ht3{BJioJq:V~p,lr" jG5YwqQFо߅DƤ${SCC#?0;TSqR#@N?p>额p?tZ{GHl?눭 >çZC#})qL}*{qr*԰0?J tRnR`8TR=T; ?NJp)w}(P$DžRi WqMM$Hf955fsI#>#. HѰWDЭy;mˆ#<]EėMsޖd= QuMgu0pG%%#--") |អH]ARJ<\Vܞ]1ZoH\峓\pǡbHoX+F|WF.KU=GlRj)X߹)k$Eҙ3°jTWƨmI::zQI;#K *>OO} 6[4iz1"6sJљaۜ{"sHr "MWy.$&`όg<{Up44}n\PpkNCX֐ZP?]֋?K%JsSkj)Xz#$񎋪nYeqc>wdѲw#= n텾H؆8S(ݕXŒ#ҭU -ֹҍ)+,A4A0RezR DVR0 W\jnvOATCWljwxs=ĉ9iԞZ ?Z#TǭzQHY"\Uhb;YׂF1X+L c<Y+FR3G!k)E'%)R~Ћ)'|t!.ڵq)Z;Uoy$I'o;c8S;D{GT#XN@噺8YzUY/4YêA3Ogv<3,YOڨۙ~lVqj>N >?AQ\rxfIFvki ipdwRJ99ױۙћm91.mdbGOsPi tw.xstWlta{p䢄f,8WNp@W_k4xʿ/ ۔%E!dC hI2Fxo E&?Z'墛1L&\88sNS× PA:51g?A]d-8#v(\95 հHM!C`J>nӺ@@{6¤P qQqrjaot^q.m!OkRZ8 cf#pl~۟ܧ=oM-⥂v:xRND 1XH_,ck9(ǧSCyRDTH`cc5H@;U56#q@RfQKT2Ii\v#7)B7?3 ӡ.d| ygc@][.22*]6Chj˕zUsCw4$7Q#(vu槡^N=}ꉒ&Ɛ#? I b%.xyyP; !qfARqg. @ѯVޠ=EiGnuUHTMf]'Τ)YqG}EQ- Let me explain step by step how quick and easy it is (see illustration 1):<br><br>1. Place the mat on a hard, <br>level surface.<br>2. Select the 1-Jump mode.<br>3. Have the athlete stand on <br>the mat and jump. <br>4. The computer will display <br>the athletes hang time and jump <br>height in inches.<br>5. As soon as that athlete steps <br>off the mat, it is ready for the <br>next athlete. <br><br>Because there is no need to reset anything after each jump, you can record your athletes vertical jumps one after the other at a rate of about 7 athletes per minute (give or take 2 athletes depending on how fast your athletes are able to get on, jump, and get off the mat). <br>Quickness drills can be done from this mode as well. As soon as the athlete is off the mat for 1.1 seconds, the computer automatically goes into timing mode. Shuttle runs can be performed by standing on the mat and running some distance and then returning to the mat. The computer will compute the time the athlete was off the mat (see illustration 2). <br> <br>4-JUMnly three strength lifts needed for improving speed. First, the parallel squat. On a scale of 1 to 10, the parallel squat gets an 11 in importance in getting really fast. Second, the power clean or power snatch gets a 10 on the speed improvement scale. The straight leg deadlift comes in third place. I give this exercise an 8. All other lifts would score less than an 8.<br> <br>THE PARALLEL SQUAT: Look at the sprinter page 44. Focus on the forward leg and the angle of the upper leg as compared to the lower leg. You will see that it is a 90-degree angle. Some coaches argue that you do not need to go parallel when doing squats because they compare the upper leg with the ground. Big mistake. Parallel squats are the most important lift you can do to improve speed.<br> <br>Now look at Figure #1 of