JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?( ( 1RAtzwWh̓I?@D\iZ([%d pU)+ef4SR %hPKGjJ(&( GjZ))E4QҀ\Q@ EPE*EeQ?½V9nbo:; F,Q0O#?^4-&f*;즭yīV0>Il8+WGB\:d!ך|&5QIEjb!aYl#cG1wiSOn F7g9#`2X=3M " n==F}TѣҺ9 Q].S@K <;'7M4!`M%)4bQ (TʱĥX4uMBH~WhI7܌`ARxW0#̂KX㧰O nnVmi"E2!O/$d+;9kum zz|<^ՠ1mX)MZ&Tdlgr\`TϧQJqR_2g%-q@ϴ+h{zEzؗUpW6´avjַeXF>l6qךίV\yfu^OT$_"R0flA^PQ=ɣF8c )+Ӣw7sްƜ v{>!57dr0qO2Ă0<0ObpO#<#} tV#X13õu|pPY^!Md$o%o_íE! eWnGS\VOF;(hQj-Vy/5n2:Ϋ{c=kCO壐r׫k\пu&R#rWr ݽzy{Ox(f""ىhk(r.UI Bbb[N EʽQtO>H6jKc*?wBϰs\C^zS(>p3(aCdD<’wGQ&$b ~aG:qһ?*S>Mqlocj|ɢB0$&eb ߎ+I8r+WÚv8ϖ<D%i&oJI]Mm멤-5ÔFݜ)8~2lng9ds]geH/m@.6Y4@Gִ+/Tu1ȒY @I!WTyx㯭J҅ p2:d/H'\pj*뚄Uٝ.9ⳐV t:Rv`eFcyFMKT|M+3Rv;pXj'M ZW=zh\*E $oB퐹Ҥ.Fz/9P>]mlvOb/)&xQ>k_9fEic[k1ny|4Z4m4K ּZҜynzbgbgmӹcǥE]g QEkXINqߊM2욕۶q޽_gH0ұL M3wUhFxfȏJ cQz#H9F3y>ď\An>x(2g:2cƱr~~WLXe95]Hcj@=}Z::-jͳy'I_ sHZ;5V:'\[3TN*01d)e~9Wt[.!SÇ:ncOI.n$6kw<\1Q٭NČӡ'>ƼŴ;ĐIqFkcGE0IQqܷ;>1I+k"_j]D\˜ח^gzXՔ׼%l=F ewQRKKgEXRt<8gXfzt֦UnU0?wcYe,#jmfTrUsRITck~<1+z]_Y6+֞)?-88]/è,'ҶԳJU_ $'߽yj t'һoj^$[לG3F1OcZg5}ѹ t' LT:91sjW$ U~SAU.'늪ӻw3$I;ŋx9˵w-@&. t #:5 +vH̘+JLzYPM(9PK պFp=kJKVX Ryk 9[ꋪxoR*IK*0=:)U\LkKM>t{yV[Y\zqYҊl`ޅ??o|@k%wjpGޮV6Qʑis <br>SPEED COMPONENT #1: STRENGTH<br> <br>There are only three strength lifts needed for improving speed. First, the parallel squat. On a scale of 1 to 10, the parallel squat gets an 11 in importance in getting really fast. Second, the power clean or power snatch gets a 10 on the speed improvement scale. The straight leg deadlift comes in third place. I give this exercise an 8. All other lifts would score less than an 8.<br> <br>THE PARALLEL SQUAT: Look at the sprinter page 44. Focus on the forward leg and the angle of the upper leg as compared to the lower leg. You will see that it is a 90-degree angle. Some coaches argue that you do not need to go parallel when doing squats because they compare the upper leg with the ground. Big mistake. Parallel squats are the most important lift you can do to improve speed.<br> <br>Now look at Figure #1 of the De La Salle running back. Besides having impressively powerful thighs, look at both legs and their angles. Again, the front leg is at a 90-degree angle just as in a parallel squat. The back leg position is that of a power clean or our hip flexor stretch. Next, look at Figure #2 of Derek Jeter of the New York Yankees. Parallel Squat! Figure #3 shows a front angle of 100-meter world record holder Tim Montgomery. Again, the front leg shows a parallel squat angle, while the completely extended back leg is the same as in our power clean technique. <br> Women athletes gain the same benefit and can also get really fast with the BFS program. Angela Williams, Figure #4, is considered to have the fastest start in the world. Look at the lead leg. What angle is the upper leg in as compared to the lower leg? Parallel squat. The back leg is exploding to a completely extended position that looks exactly like our BFS power clean position when completely extended.<br> You can work with a 5.9 forty athlete all day, every day, on technique, drills and stride length fundamentals and not make much improvement. Weakness is the fundamental issue. Parallel squats provide the basis for speed improvement. I can take any athlete and