JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? uLE Fz>q{VM#HI{WY|L3E?XH ne5mĦi#zjz Lw '@3v=+xGN EӾE#gHj]>nuAy;gM[&1IJ;wJ[JdtBʃƼ;V~ Լ@ƅu Sarh=CC1?~֏춏i# p+DZ&#B&kl6ҥfd-F>N=k B;g(܎QR\SGfk.َKW$j6vFCڈzSmXљ5#QkwznrKB٭hYC @Ь^bωc„Nֻ_iްiMP΍zb;Fok*/%en?xQVЬz\1ڒ(UJRJRRt; T~(Zv-OV};K>H+dJH`vХg(MkO0)΁ohe}$c/|9֮^-j(I;%$ufyB̐r{@D>Z{5&N)sD|q|`ЮD7?Z) [ ކnȮUCYkZR1|#m@8{sZ/\y2ewK WpsLJQ\K>?դA*F'jR8cߡ~/j5->ȱ#ہ5o7?jfU 9@n_g94=nxt_'hA*2+4ڲӵ[ ^-QV+ꖲ}wWfb:Hǥyց7u ^b7ӿ#cz{֚i(8fC?tQVdNzQLIVQ)ai RVUHCB ax]MȪ+R#8SI׏Z1\GloPQO2L{3'b ؤmSX$prFO>椸d%ot?݅]3m\6xDѢk{K ͚\g $_9[V }ivzY 3Q3YBwrl$պgu[]^YK\:2Ilsc*ťenOq_Z,t&]xMV`A1ֹ1w=x}c^ڄ)h)sG4&?f} AwQҗj# c HK V^ǧOrqU_2U [C~ƭ]xCW}LCc8B\O#|oK AP$ןT]:Sh :, d15*K_Z7q~sYnѿ%]@=}f&{VşI>˟ʺe r9(.]|=ط-G ǥvΕVY˸ ZF دz`GCSM`.SEYT)0*eI)RNh\ߛI2)̊YP))4 N!bܺ۩S7LםYh\SQ݂=g5ZT]NAl$иʺ6A -ҎkyX81'M_RBAU\V$9xO)[Vlr@T]c+BѮ|aog~Zy=H뚫VvNV0}TY!UVմI"[,yɜ62sH֬_hZ2[%,dG,L:0Ө5D$Yki$ he+c kmlc21g"t]kLd4x. Kv]BA x^s:I.SPnM h,6z3I2ߚzv{h#DYn~E,A1*O_ʴ|CCu6ye̶G8[1oĚfhLvLh| lsNѼ5[P[q:UEs#r2,|?m.P^Hۛ7޸j!Edpw^&=qbBDx9f7[)6R`'­n328#,~QZiWF<`^Z´h 3OU ɷ p{Z6'Ah1?Zڳ}21BPGsz%ו4뛻{.62( G y :[Uy4gPol7y=Ԇ/6EQ^i BٓUHoZZ[\ͺ\U,$ I:7' jėW(q~ҷJȰQ߮N۳aӊnw<ԬDz\'}zCѬ[O[)Ggk ,ۖ#dG?3ooz]oVMFxO)r$uv-O3c*yvaS䖿Bȍs̺ +2ơ~Eև1 dHr辊ޞF^⶝s_x ufPYy#<.//2O1$6V'̇QBWG#Ɂqʜ1 6) mչGPpI#[ )ݦ9=}kɵ JmCTF,>^6JJRxw6MxBvf2pH?*aHi1ʒbnM|$c ~t״!:pۣNLoq+Iu0JAB'Icadl;[s9dټ6bbhE屖0ŒN3t{E|̬9޽b ;C.;i2is>8qi^E|mo#EĝWZZȪMnL tR}i@CtRq^-WV9k)Q^eoE,md9SV"׼<"K iv˛ۣh # =넆 ̒}n_h5Oc7cn Oi8=QqL8<ع=$ϩ$f-d_?jUot5t[l*y5sgpcF^5GotA=XDI6>ayAbvӭ3=vwV1 ,O5}w-D0= {՟H #uTOB v_'1P¯!g?Wۗ"GbZlfMV$b<~x?PSG<*&HRHǽ_"{YEs Ҙj+W| ޼;qxv6bO1],$RF`z\c [גlqrwA׌v];_1Ўy#4-ǔi\CbI"qWM/I{*Z2bbld[Njtc(H7N楹iҒ=cxugWPs}vvzEeDGʼSu;M$2kKT鎚ldesqiIz##ԡ"|K,W6" fZ%XyzF$ew&`9ffiBsC''崚Ak Eq-݅\'x]V{K+$ c9 t*;!4P=XbfQg4]p%q3ފՆbx[X; l|` -O %ܞ7u NkG$Ԥ B~ԜȘ1c9^ZzMg0 E 5M7KfxR^ⷘx6e|*>fa\1R\v9;)F_?* MA#$jrr{}(,'hu>I@N;|½c%%gG?4 Iu#?NN,[Eg3snmwhd$`'v8e;dZj6:e3S$L<2=X k[(%3Oek|]Vc fr\](Y1UbRREn4Aw_~^VfYI|7ǫkN@ klfoxľSYJlg#)Z85'ΩtO:i$#رZ*#$'(5j97gZ)Z*^dF/bZ.;ߚ,!=@Ȳ\~&YQܟk:D`.NzӲĀ}Q׽+<& ӣb6J:8$VJFT|xΗyۑWUH0#~yּ\+HYQ,vX=`I9 0 }: {*W8AUYc-NJ#P0|}elrN1ז|/=n$@Ы~!ڔ‚U8鵁?5eWovB]ڥjZ43[hdG4nLp+9MU-d* S_Vڍ52{ZF:u9-bq)|;#X)rG ڥZST!o:=ŦIRj;ڧ!xx|I$QPker 8~kb|?߈幑ucm?@ߝqZyHG+~}k|/]0vG3ב!@*0>uɴ ׬%CWЃx7mE޽c˒=3i2drq=GCدf?{Ï{cw/=d6xoXy3c9Z|oHD_0q;_šw`;oou;8ge\lQӮl8K& t 1k~ ڄ5[%OW#B5fԤ||%RݡKOqP]=V'4@Ėcr{lrǸ s*Cpԕvƌ,ƇʪPOO|רYagkszs\w$*zMp_@ ^H WxMe-F-V\|쌧#Mr21C 1'pZbg BN;rVB*%yOI'絑%S?Ez#=漓SK FX푚8դ62n54oK-939+Xrf|K5ql|^|#}lcx "9ήiyXnxiZ ޞW]|Ƣ@]0@yzVFte@m$t %$ԏ~*l֠㯑{VMFIonY.}q\\ާGlwSCj+W:fosȩqnFH1ߩ{L/F3w TY]~QQ'Ί7ui4{iW #Δ O9VFxvs/~) gҩ4D`mlJXH.fitO'eF8K%d ׊Hx_ЭM<傪)9"o^-u?` qߚG2zuMzí_Rouk.dGح!\rt!i" QV [7[}Js*G\b9~jKe݃)E7cl4g<>gGGkQ  &YzG5麿MSH=݅ԱtwXČs&G\V*氲]\ܶ.'QPd*gruQFI drJG8"*qTbޢEiUNb'8.=H4Ё =B#>\xڞ=10ln9HWRԄch1z`T< VN;ւݬB yc ZGw\Vu4:HL974JD1A@ǹ֔O0iBڝSSOTn>Z6uF-H I8OM?i)#zҚKBvF@#ҧ+1sG)hޣqSDi3E?ow 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 being first or coming in last in your event final. Dr. Ripley uses his moified active release techniques to enhance muscle functioning and also to expedite rehabilitation of injury.<br><br>BFS: What problems do you encounter with your freshman sprinters?<br>DS: A sprinter needs to have equality between their front-side and backside mechanics. What I find is that due to a lack of basic strength, our younger sprinters often have developed significantly greater backside mechanics, reducing front-side mechanics. As a result, braking action increases, severely restricting force application as they sprint down the track at maximum velocity.<br><br>BFS: Some coaches believe that by the time an athlete reaches college, many technique flaws are so ingrained that they are virtually impossible to correct. Do you agree?<br>DS: Not at all. When we get a new person in, it s exciting to see that there are things we can do to help them improve. Of course there s no denying that it takes tremendous patience to correct echnique flaws. Muna Lee is a perfect example. When she initially enrolled she couldn t lift a 45-pound bar. I told her,  You watch---this is going to be fun; once you get a little bit stronger it ll make a difference on the track. Specifically, she would be able to apply the forces on the track in a mechanically different way that would make her faster. And it was true; her new training enabled her to run significantly faster than she di in her senior year of high school.<br><br>BFS: How do you use testing in yor program?<b>DS: It s vital to test athletes to pin down what is keeping them from achieving their potential. Whatever is inhibiting them beyond their conscious control needs to QIU (C21ZIr=r>ep;7sO4zJ(Ƕ-fmŧ2-ߏ>Yg^G,OE|<j^G٣E.r$1R+vljP ™݂U.nÔq —5n/AEHTS1K$xGwzwA ݛ2($U ňmF-,.Dg)^,ghjz"/c{Y8rW **4I7ځp6%4-8,Gy4Dp0V7$ 0WM\ZYbEN];H OnT6kuA(T/968zg4oXCȆ0J+$AVG'-۲}>,wzOveGZ r\c.I5$j|1G} 103|nh 2"\Dw=j j hh2hhdxx  x x  hPh2& h2&8hP8Hh HXx Xzhzxx x  x xx x x ,x ,xRx Rbx