JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j8OE^=tT |Soe4,k↢PvݸZeB鸣gJ]ȍhOkNldu7/˹bqutYJ%dCϵfK"zpYr;n3fx* =u }j7\B^g9` n7geCwF{ ZG,#+gm.AQ_5R_R_I<ԒFZ,U<}ks_ U/7OּMt5]~ͮmAsq 9nǧr@BA=ku聓?x oQ᳑H1QӶ*'ͥIԱ;W"T-[>I. Ȭ5D,.r$@ÎՓ}?5q -)IK_v\\R+wFwyJԑ\׊7K}N1ޮal"ҮnrHjdd`~tާ4HJ+2nt ed]Gb ǧsΒlgbEtxb B T2qRcȇ!WIn?iʊ5#pg' >4gvx#aEaǰ ij֤@̌p;4KEe =;RT溒ù>}! Q\ֶ`?N"tз"FïJk|) ῴBFH2iNi5U$" VW4֋7 MP8+ZGFCqF)ؤyS@<dz*@;I7J?H* J>V^k=7O/eA@>ɥ$WS%C@a,(dE/~..7+5+|sIc_7\K n}<7;A=뫖)d%T a\otG@|SW<&%ɡ/Q\UA[ b:~<# [$:VJQ]^ƢFbʪ){il4FU2 e[O4XwҸ+ [@*:ה!Si_px5 &o銺HRM{IJ.Q%M• @'=|SgupPYL&$$֐wq$>/#翰K߉w-0WDgNk-?QXlș>=iq'֢M!MHO§?j]BchHT(V7KkMBi#Re2v7wE@ Xl7j#.%M$zs;r aq]~+n5>d`ߺr=8#kGKAN^(KF>Z\HAwjŅG?|bjMo[uR<'FT֏]3b*\rG?J|OO-jY[d.:jC[9w3HH[ `g+ѫ|#g.t5 ҽ ;r:-:rZ멢ϖ fd:2! I뷨?k#NV7Њ>"xṭ5>RHcI`a7cXA\,R9*`JKfb],rjR=j''ֺ'[g-DO]T%O,7&f-V,'̞%nL$:ͼYTW5Ēy0~cҥk92 R B0($z3RΜ2|ܤUVnX/QWnx?-n.y w+>DηI1L2n –2[REJдj+Ufؽ$)эj[xJFd28,kA|w{y,Aw_⚳IRD7Vo?KHZY)#U|J_,12;oz6 FI\0qRٽ J7ZsWSy`˃" y%i$TTpiٞ=v^ЋO@d%\i[ESrE8&&?J+(g$vl@*W@SM|)ѩȠf燴xۻ~mJʺWNx䏧jk{RHU~\~UnRl0Q?Q[ jrDd1c5Z-[7ZB\g HYvޜWkqLޤbrŁ>.;r踐*dUPGeԷ;F~~vQQ^e`&ҭm-vp2$eKy GF| Gߙ񞤱|SzmO)GWoS©'m z ȼnYrT.;I# #JŁZFy)y;s0^ƔA{ԡtx-Ċ* Ic9u=k^ 4deFscV8˵E!WOQ?;S wϊջԼ iIpS^>~zl%G+\ӝ|$U;S&8`MO-EN(]5m,yb=UV&]bH4EhY]d0+: ZhelO9OP"Vq%pG*=&ˊ(lcH00rA(=¨MӂܲQ}@`s@Zu7,z |.~d?_JUen|$WpxaYy㜎Qx)k#)2ǀ9cRcFD<H#u=zcӋT/"ک=LGr8^ݽjdv{Q`'\InOlTIDU26 ΨA"QT> W]7ꠍ~t¾~9 :5( Hܒ:lO!w\dv̖-0}^ =: h4Vh*aUDʏ1HO\8>|TFS eTWvy8aʟ)ǧ_C [vҍ@8&_J6MH- k.EUfRpF;r8ztosri0h "P1[9 >f3$ V<Ec98TQtnuZX ,Y@Ȧcؚ3"t#t 좊VR*#r@tıZi֊%2X=mJh|sʼ $1ɃA|*4l m+q `P ҪÐY>Ut)4R~e8JԇG"$zC&]݈&Keq#[E`RF<.R'E,uk=mB>8Ν˻BwnzRByF֕, XۡrWQҿ:|t)U"Bg`<Һ̗Cw?j`~i\1c?eMY`7 xky.`0 g\ rG-#S:CWB{KXN)pxL/Ztoh?Q y5$3F6= }~89iuYw8*n_Ӛ`[o9g'>۱b/QEЏsing towards increases in absolute strength. It s closely related to acceleration and proper sprint mechanics.<br><br>BFS: What are the best lifts for sprinters?<br>DS: One of the most important lifts is the squat, and that includes deep squats, static squats, single leg squats, jump squats and variations in each exercise. I also like the power clean and the jerk, which work on the stabilization and the coordination of the muscles, and deadlifts. The glute-ham raise is a good exercise for sprinters, especially in injury rehabilitation. If you were to investigate the top football conditioning programs such as BFS, you would discover we do many of the lifts they implement, only we make the annual lifting planin the weight room compatible with the training and competition plan.<br><br>BFS: A lot is said about training all the abdominal muscles, or to use the popular buzzword,  the core. Don t the major lifts you ve just mentioned also develop these muscles?<br>DS: You ve touched on exactly what we re doing with our athletes---they are working the core when performing those lifting exercises.<br>BFS: How do plyometrics figure into your program?<br>DS: I incorporate plyometrics iϠP>m9Y3ԎQq ;E ;) I؃>B Zr[S@$vMs5XV#鎕 9=g=sL_JW7!޽RIAJa&U<᩺2mA@ˑ^bS]6;a\)h2`֘! rM8 Zs6Tc9@FL[iU@rHM 2K7$1㟥 ޤ#)1ӭ0/4'ڤU&8~TKgh `QE  *pF(#9 뻿z(@z֞a;gP8S(2$&?MQR1n\E h5/;E I]15 ?P҅ڊ(n}(l f}Q@ٰ;h=j,s"SO׀H<@+Z l]ݦa[J95sį$6B$y1=hxBi-V9ԟdc}