JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================pK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?(#WcJh@S.[ (]d1 Jהfqqil/koNJ-g{;؆dz.77*Nj-BLD[ivӨ 2HެDuɿK+h= e×WOiY/_=>}ljɝҊ ""ױbϪ\ěyI\&jH4[gg ^kEyT5dYEa0T <l<#r1k?G)4l$%ens.sdcְcׂsT2 y_|dOl}Tvtwzm nG {2q=IUF8P:ǽiV=I}2QttVIKAk9B0RAUzZBʻz?J## ؈fsɍj5"4/(wG%-c'ɋzsX@,ǀnٴ O( r@44R)WBUWdkCŭNq-_]XFXX~^)Sm26l0kP5hNkF(G֮xD]۸hc.؞λ|k4a1$ҳ-G^ݐ ^Y\Qe3bwQ$tP;~XAYjz5-Dx#5N& F$ٯݶ00=Wx]]@8. W4I3N|bԜ2і)#1j[rM)1Ψk6T DI Tn3^׃Z*ښkdo34Hڬ+U(_{i#|/(h^s;uwSmK[;=8GN5J;h啀OR:? xZc&71c{_\u-wikpghe'wTfnUw2^XQ؎3V \AqRS C+WKǻ/VݛRsWt zE$qȤHl+*3 uӜm9e,ais jZӳ3JA%NS  x4*(?ק¹NĚ!ZHglTl8fN<ͭ >m4`B8cbe')]vVqBQQtyfd qIX{v4*J*mN3ֶ0;iU%!X;9;}KVy#GB-l#dXې6>8DSmY {h9d-S6) d\iWi&%C#+nͺi#'63S(ܨ+F 홷Gjt4]ٝ%5 <?n even go from a 4.8 to a 4.5 in a year or from a 4.6 to a 4.4 or 4.3 in the same time period. I can make these statements because we have been able to make these kinds of improvements with literally thousands of athletes.<br> <br>RULE #2: You must use a variety of speed improvement components. Many people concentrate on only one component of speed improvement or a gimmick to improve speed. This is not the answer. For example, an athlete might wear a special shoe or use a parachute or work on stride length. Many athletes will work only on technique drills. I am not saying it is bad to do this, but if you want to get an edge on everyone else, you will need to use all of the BFS components for speed improvement. We have ten such components. <br> <br>RULE #3: Everything you do in your strength and conditioning program should be related to speed improvement. Since very few people in strength and conditioning programs are even aware of this rule, you will get an edge on your opponents when you implement, coordinate and have a speed relationship among all phases of the BFS total strength and conditioning program. For