JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?[Wⷉ{0}Uk\f +ƞFX5‘ŹQT+^f[|ՔC J#UڡiCn~a[ӭ?<ޤU9(Jސi{Ӱ Sǭ8@zSH0:h;KUf!xDj^ M- sAS:G8K"M*qSi_Zvȹ&hĞ-w۫&bҐOz? cՔEz4;Nk[>8zԉsUȈvɫ䁟ҲExE[{_Nr}O7zo<G>.q65!=qUB1F~FFM ^GЈE?S &IOWYe`xE~0^4\ZMQ9Ghx#jy`|]Of(:qSh̒lط ϵ'Յ+cmJ|W i6xq$ 8QDT䓏j+ lՌ+sPF9at uG lWIYUKYM V2byCA73-@TE[A/0yQu{VuC:@fBexT\i-`Ԯ5緒"N`?'t<j4d/ZxPC! p֥u\!DiIF>2@'/v;7swįJ> A*p $@*7:eKxLC;E:4XX v D%=q:W B<-w2pF;e^qv23o٦Bt >XVu9n0P\ty{Qf. p: I#a%V\6$$dX3ayyk #G r+WfCUw=4ZXԧu1Fq uV$I@ А+\[l bv޾e#b&@*yc5X_Clߑ=먲$'>z֝E#XYQtO<cBkLͯM18,` 5Ƌz{[W-QX5 (?mr-zŔKj& 2H2ݢIn"al r{c`U$ RqEQ8WeGg i3حV0ZhUVE2mɘv a ķ}5c/,OZG+ BphWC Yqr@+fMZO8BvUt;Pja]= $dz֎fi]sFǝ[[8'һ: r#b뢴wVSy9C'zK`]㪓X8;3Z=T7,e'(6ճ8^x\S3cUXPb[sP;s{9P憅\ x;cIR3 2H?WIgi<9wuH)5)'JIb)˴NI2zWv%c43ri^+>[9`RԷy O\;'l5(E͞y \^42D? cv]Y 濸HdgP_zV$pOZ@@QG=N\"'`+לt=Rْe{6rn/lcB$1vrrb@$ u&|ga޳!Mg*~y@=iROSC=;d+%:7]GŗҹZ>JցdK$*8@~|_Y45'16EcRwZxTeVB0zuU>4$vϖsU;+qTX fIvjǥEPoZ3{W!mRD&Ii=XJ&C)j/9βB1w%[թ)W efRי'QTS8Kaմ0$ sQRSR;w,Hlnk[mrYGZͲxOk#e:$G w؎nki\G[(t^Ao5NhqU&vg[m2]ciRbIh[3[O\hdVUVYz` 2*pAG)tAan,lCF-ܞO5d9t p2idKwc)E<Mjx.m-e(n !]K&ۡ a$71[G;DQ=#: jMsNuc{bXH#%uQ.2Pw[: +Crch> : 2y$1W?w6Rk[yvm_gSK;@Gq>%R- SOS5_|"od5 B=9+W=݆ eW=k*6769@*~E.rgWjΑϬ\q>WG';DŽcp8봟*QU q>fMuI#\0$/k#)19{7m̰?ZX +UI:XH(ڇGÂCב˰F<Md2xvkmxdc*y|-=x k*4氼\ٱoХm>^ $`5muF\bIip% ӄqyk.[ۤBIO>=Zfm;B(i$z񎆊s'SSE-{KUu[ܭR}2#ϓվ#;qP\k,̣ WfևSIrWxv'OP.s *YRr[jե=p6ڠ'WrZYs|=FmVhYr@ʚӛ[>-͗D\_kum[TFq\=N3WXhYD:?^~L ڷAGy 8ǽrq^K1NT5IhJW=;mZMy37=k `9^Q^[{cPO^oAdWXxKt, ؜#?sjBn R O\z񎊺jM?s^ǤwR&~|u>tRa8*uT_6r+mkxݠ] tx|(e{k W4{hp@{d.'#esWCeO+vצr Cw14}Mΰr3z*v! "awoc9\R坘yɩRZtzD:\9 #Hyg??l\' g g]zM"p&gTٗ}A5Co[S*-]0y7VEՉfxHT'U ʉ'O4ss{"p.VXbE41lyC(o=y#k$Hc 1~ѩ\#=yWj1=p)Ə+4~n"{[[[!X6"ATnr-bA`q+}m6чh1%8cViL1ޚJ$}*Wl ST[5Mqcc<- uTM0 PJ0x)iȱDAAT%y3SJQ9(0]cb^9Y}r}rK;b܌CUl篵B5*heSN-3On+~+Mߖ>淊ijCjiʄt lu[c%i%7XEVkvjE vR3^scWA5pV>MWO4²o-o_NGoM^52Ŧ9_5m OfK9/Y#bO5vhY ߩn6ZӓIK f`zs74{˽}5e6 LUvF9ؼw४7\\A.f"8Ii4F+iۻ#SubpX/A|]o+{晒G Q* vuRom̝e>' =; C@\"9'մ]'>՘&'㚰$NF1PhVd%7`z9lzG63>KUcڙbJU}s 31HR5i^449H$}kVNͽ0\SQmU W1O*bx,|?uuV4xjr;!D5R01T, 瓚f#tَ"n{8*!(s\hA$+E، lTv!rU"zRy8Ɗ*U$xSEx,:S4QHc`i1E Qqs#WI~`(rvvf:wRx~u@‰m5VDS: That attitude started changing in the early 90s, at least with those coaches who were reading the research. <br><br>BFS: What physical qualities do you emphasize in the weight room?<br>DS: General strength progressing towards increases in absolute strength. It s closely related to acceleration and proper sprint mechanics.<br><br>BFS: What are the best lifts for sprinters?<br>DS: One of the most important lifts is the squat, and that includes deep squats, static squats, single leg squats, jump squats and variations in each exercise. I also like the power clean and the jerk, which work on the stabilization and the coordination of the muscles, and deadlifts. The glute-ham raise is a good exercise for sprinters, especially in injury rehabilitation. If you were to investigate the top football conditioning programs such as BFS, you would discover we do many of the lifts they implement, only we make the annual lifting plan in the weight room compatible with the training and competition plan.<br><br>BFS: A lot is said about training all the abdominal muscles, or to use the popular buzzword,  the core. Don t the major lifts you ve just mentioned also develop these muscles?<br>DS: You ve touched on exactly what we re doing with our athletes---they are working the core when performing those lifting exercises.<br>BFS: How do plyometrics figure into your program?<br>DS: I incorporate plyometrics in strength exercises, such as stepping off a box and doing a forward throw with a medicine ball or shot. Multi Jumps into sand and eventually over hurdles in the static and dynamic mode are a part of the annual plan. Once again, gradual progressions are implemented based on the athlete s overall strength. One thing to keep in mind is when an athlete sprints at maximum velocity with their spikes on, they re doing plyometric work. Some coaches forget that, and this can lead to overtraining.<br><br>BFS: Do you believe that many sprint coaches perform too many sprint drills?<br>DS: Drills are important only if they are performed with quality concentrated effort and actually accomplish the objective, which should be to develop strength and improve mechanical movement. It s also important to distinguish between sprint drills and mobility exercises. A mobility exercise may look like a sprint drill, but it s really just working the full range of movement in the hip joint.<br><br>BFS: Regarding injuries, I understand Dr. Michael Ripley works with your athletes. How has he helped your program?<br>DS: I ve known Dr. Ripley for more than five years, and he is undoubtedly the best sports doctor I have had the pleasure to work with. We ve incorporated a great many of his ideas into our program; his breathing techniques for stretching are especially valuable. I would estimate some athletes I have worked with have boosted their performances by two- to three percent from following his guidelines. In my area of coaching the sprints and hurdles, that can be the difference between bei