JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?آ+8Š(((((((((4HbG>ͼ1,B%#b:=j u "%l6 1ƴ+A)% ˜g+]G4M.U3yg'g N1Mu)Y 4m>QQ}vAnA8et/LRG8cr;=xC ţCO/#C_Mˮ;u}1i͵ڧ->\gJol`32{_zכV0XC6C$kl^y>T_Ɯ'Kt0R˫5 5I#d;j;V-qr.{~b?gSN+wgZt/ݫ#Fױ+4yjO[Fֵk~q4^0CVOG!õF5Lg֝e$xT>t{n-a%W9s=MUDžKbh5xOnZ-|@78eiB& kSHR@pz˸~Vmbtx[ ;a[ bkʀqI#?),'÷RGf$xӬ.`>M G@B_;8g.H0w5ЊwS^>{iMV&:3$md3d~u5xZQNț]s`k+Ďvp /fC!bq\NZS'$KB Šn(G>b#+[k]WYu ۲j.T8qu1)6ѓV猼5eq-On3)J1,!9'nTtX9FI$QPNzW!oz^mO&R.Is[۲kKy.QFx9U]LqZMgϹMvFKc,^|QH+vՑǨkk ¯Z-֒ p=}I{zs&ұV\Թ>,*ɀFA=>|%FӜ[wzv)c+2pi]~y]*ȹrkVZ}qZD2H'-Ck< s%5}0:$nl̤jFiM]ٛht:$נY;wGlOYV≭ʊ*Bb#µnnM[:x7Й'D˒{rxBXf:' #R&k$t4n6^Te\gv1=*a%텬-9C ߧsUu>'ew \1^ηX.7D)$щm}QAke3&NQQjzdZ%V s2?:ӮKz]Kzo0a|KDٗIhx\uu &hbH1bFO\ թ(8@^ѦZm–9>Ё@`AyGkMQ G9aWE[C8o^8+Gkqd"?>ɩor7:ү*;DY R#U?Qm>\)V8.238 0 Eg%|cѭnfBPpBJYâ_YDQb`P1=sZ:i/mxĆWIh>QfhU1JWk/q\Tpjt[6*UĦyk 60fjR@cn֡&S)㰴˙7HԱE25dY|dYJryԗUPNYIFIEnv2޻j:drn˯Q^]y4ҕ+gnn?[Svv4QFF(if-MR A>OFJYijpPKs.1'߻`G%ְڼA*Oz߽dt6р w5Tbѹ^&*r0x#ZŮn7@o|Vn/-Ԓ шPO jamXܤϻpX1[ Ђg7y@)V H8 Qqb8.3RD7lahlh@# nfr:VT^ cY5fٯ8?iY(|um &c($l} rg`‘H9Y+FGU嶕ftlԎjQpvc7)I%RśhltQ]焢$㷯BAZ޼nۭuNd{?upzV=--Bl >VgcRG`̠*LKk[5)7(T ԌƖvXapIp;Wx6'}T)2O_6Eș{uVqǥCIX#$X؎{ֺ_ >\X\HP9'ڹ$-tZ+ȭϑ6џp1;K.w7B9ℚK:j:vRnypX?ZE+8$$k ( #.nXw=a% @Lj8Z( #.׺Q]M-G70t,"Xu\[F]dp'zo~D[H$#gv7{{Va"|Be?$w;H@GgZH  eXWW&Clm)7 % yPO zArC'>է)yO62c$Vcyg^7D"ɯS(KZ(AEPEPEPEPH@#ih oZHŚ$"e<P{/_?*EQDz Qe<Phl-1D}Y(((((rs?<br>DS: Weight training is significantly important for developing women sprinters. I find that until they can elevate their strength levels, they re going to have difficulty reaching their maximum <br>potential and staying <br>injury free. <br><br>BFS: Do your athletes lift year-round?<br>DS: Yes. We have a year-round training program that is targeted for them to peak in the middle of June, unless they have the opportunity to compete in the summer.<br>BFS: In the past many sprint coaches were reluctant to have their athletes lift weights for fear it would tighten them up or slow them down. When did that attitude change?<br>DS: That attitude started changing in the early 90s, at least with those coaches who were reading the research. <br><br>BFS: What physical qualities do you emphasize in the weight room?<br>DS: General strength progressing 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 plan in 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. {tN"bڀ1OU |s o8BznW|;dvRu-s÷ֽ᷻߳Qb(l3z5EQЦ72$BXٱ1z+jx6㊛ic0E_rҮCzxxAcucx)$ sڳmoԇs:SqZZTf--GT85P楇#PsH1μW?KYA[eA9IwOկ֗R$sPzӵo꺿o"6gD9Lr*SMlHhfFsS1R1R*#(=i*lVlz )^1VkѴwEH-'ֳ|Y{MʡݘXr;S#ks\r??Lv>mى]QONiSɢct/d w5:1Gˎ3Bw:bY@BЄÔ"Ee>E1q=j51%r~kc%FpG? t֡,<EL0—/UXd6sԅ>E$:z#ɐ5 n޵/c>TR) r=}j=J^[`7*0<I*Tn"h 8"6k $p"1J85v-#ضc?Zi[ƶB GθGzi&bǜdE7$VO6lw؀{h=J-f#uLɫШ#E̎|D]=.$ 5-Ƿd& iƸ2HX` P3V<;FrvHWc8Tg$79L -  c99ǵ7y*K}piqm#LPKGwɻ$cG n$a1T 42N@ڤRN fg' g rcOZ"$n}8b*Fs۽IoqVG^p܃@#+( II8p:jA ʤ ?Uă@;$d0Drk \]C#ߘ<ƺx0ˎJ.X|UZ ;c隥u{{˺its},8#!1 ;`riWRcاp*Z 9 u||vqW'={.1AVd@r~\ I¨Kd?Ƈ}c%,O Aa8qɡbg0'Tm+jԊ"c#3