JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================b" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?HMr!P3q*8o/&HZ9 #20G5xTgAZ_gS+-ܿm޸9(Kl2q89_-?''s$~\]6/ku6 O}+xwMͧڶqJttcYfEFM=֟~څe8۞Za:tΖPʹLJwCʶVQdr \ҙפ:)@1\y?HYKe2 _v>owbskvV) 2{k-ཞ%ӭbgjkA4Ɔ^^y,vFF)o`RչQ~kxm_1Q 65IX&BJἹpz;Zy^%.9(  ֕ľI.rVg^ig)#d<;үjHllF8Jp(# _nep]p~NρnE$Hd=.^dPiypS'3ӌ-@2܈weo5H"y吰P~g{nT3+KIӽ5q!rrmf(t8uqu?R t4'piȍ"ǸMWPi#Wq,vE !éaSgW4QaQ3тX}+o\wnkk^o6ߵ#OazQ{Z3|%62'|}&6ҹU2?z淡^ivrýrv \]jNJK#3Ӓk89_SZLk +T)`J/n42\E<, 3޽In!Z0v95y4Zw$L ڝ? IX#y__n. *4%G`ao~QT;eO`Wҭ'q)GOM7s]φDu(rχ]c̶Ua[Uދu8ϥ9e`NIe6s'hcwEgUnt7^'.SֽWHx;W |lc4Cޑm.2Z+ӈNMUyytf%&}@nW0U[ybd!=(OK49?+\Ezeͭ\+l *1{qY:gSktdݔ8kofrW SP c{s]?nlȧdrrfGHGC7 2ܼD.ݪhKB[:%9Z&U W1Vc2 'Yʊy~2y1Ƭb XMo"!L01O/jXrfoZmW6N7FKu$qsoKKKh#W ;RkBƑ8MҸ&Vt;uK>m#%,}ā5i<-X궍{Rt+ifs`k>OEŭF8QOXwFjcÓ_[y-z7_p fqa1@5->2<@.L+rd x^Xj\O%3=z\*YpOA(ݛw׶ urҿ*QpkoDlH#}ʳ !M:hehG搹E9]H!WKew5ƭk,X;ʕΚ :Ok>$nR|հj7=W)ʲdB# V%mcj({HrMM jKC6ӼXE[u!w9 ӠyhMA-Ąn^zqk3ŠsA 6xj": H"NBҾG4un8D?UPsX/yYLX Sv=+zMc+[1[=>cV_l U΢RIŽ:ݒN=GZҹbıIW-i(#EP#art 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 return 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 your 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>ions in the strength coaching profession. Included in the BFS Safety Package is a one-year (four issues) subscription to this valuable publication.<br><br>BFS Online Membership. Another invaluable resource that provides the coach or teacher with access to sound information about strength and conditioning methods. In addition to gaining access to over 500 articles published in BFS Magazine, members will be able to ask BFS clinicians and other knowledgeable coaches specific questions about safety and training through a moderated forum.<br><br>Cost<br>The entire BFS Safety Package costs only $99 (VHS or DVD), a small price to pay for the protection the BFS Safety Program offers. Call BFS at 1-800-628-9737 or order through our website www.biggerfasterstronger.com to have your order rushed to you today!<br>ouple of years we haven t been as good as we d like, and there were a lot of reasons for the guys not to come and work out