JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================cK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Pdž?hGڏ\aW@?QYyZ-֓Z 5Xoiu]rhH+aˏ:P٩Ci#.pJd})m7<kW>aNއ D5N4 OkRKxe[1F3nLlG/x5O-VÏ_ob9U7Hdž. Ċ_JL'Z~;X<6y3:+ҦK[ 'NWZy^S<9?,YJfuq)d?T NۉZTW3HuCi1Lkmy.!v0ygKY$I;ȩkTͣ\X)ǖh9?=x*#k0mUtqE zW ]V>^"Գ ѽ{ZFgxdČ+ \,JKH_?urIYCSs\Ou?.fWǙI/{ƦJmnKcGnGa"Q};Oc1HT ?.Ow~Z rq>.Oc:{h;9&+{{aWnnu> H(gsVEe,=MT| SB6E+fSn<$Wn˸c:]3 xEy_V;ʋ*r#i]]5+~{,Yg$^te'#ڣWԧ.iƺ<[ČWs*]dZj;*Hɷ x<μ&-8[l;^4lyWq".+KkxO,Jdi#y]资)_MT>7-2̲Ӄ2ePsuT7ЯcKѼ >$H=3Xj#l@Fꗒ]\4;IU ٴ>"Vr1G'k~[QvItg{19]Cx+3%vWg? /D_5jp:5w%+%|H&bǍYOfX?}}R wbsEzVΕlp2bj*ad Lifts<br>The straight leg dead lift is the key to quick speed. As flexibility and strength are increased so will your speed increase. The straight leg dead lift strengthens and stretches the glutes and hamstrings at the same time, increasing overall speed. Preliminary studies indicate that doing proper straight leg dead lifts can cut as much as two tenths off your forty time. The important thing to remember is not to load up the bar and go for maxes. In fact, this lift isn t even recorded. Do not use any more than 40% of your squat max (most athletes only need 80 to 100 pounds). Do two to three sets of ten. Lift the bar as in the Dead Lift. Keeping the knees locked and in a controlled manner, lower the bar as far as possible, even as far as to tough the bar on the athlete must stand on a box as shown in the SLDL photo. Consider this a stretching exercise rather than on for strength.<br>IV. You Must Stretch Correctly and Hard Everyday<br>The further the muscle can stretch, the further the leg or any muscle can travel. When muscles are free and loose it makes the motion of that muscle more fluid and functional. This smooth motion takes the power from the muscle and transfers it smoothly and quickly to the ground greatly increasing the speed.<br>V. You Must Do Jumping and Bounding Plyometrics Twice p