JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)=================================================={K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?V)ʹ#*ݼl 3(><?-Q7P֣Y*0_@q\cy삡o??}_9c//4mck?| o,){ b}T mč",bf4Yf$W|c.s FH̊pCCx[V0%p.]|;ܟ"G^iA*j gy=*|Bn{;|r{bQU0M8JsQ'یs֮\,T-.Lx#o(\w"Cօ<(<v6>ZdwB;Sљ {*miwr9 ܇;hL|mn7JeČ =4fte *zFCKd {٣ S<)EOPsH'Ho )HuQ^<;mkG&d2,s5og-xዓ]ؗ+WEuǻ,`uO$0#Vբ[H6^)nVY$RUUy;GZ^.\KG9S&hfBsn;SIiDkF1=y- 7kGIIjUtIh6AoIQ.$v0^w? \Sq=`-AX{P0Ui^SGaA \Z#.W5/e,0NivFv-Umg VhiIǶkBNXCltE_tѝTeNڣp[NW?7+nn4xx.I힕NJM6CxCZ!ѮWWxm۸ǧҳ$\u2}Q&T@ܤF2Xk5eʐʹe_c Ijy/Co{9$,6J{`{嘹׬giC*-'zcֹVu[]3iII]y~e"5اq].ɸrA¬gF3~=tۡq땉YYzH5Å2zUO' {}|kg%MrK"[[(?Svuڪ@ҫk:uc0t*IRgjgQ968ԌUuK#w]ʭ땊8QCG"]FTggXiw+>թHID}>T'@cW'VF0iV\~%`H91Ǐ`E0˓ұ0lo`h̯/]^O۩ [?{đ9 80߉{&dv6vBsO?m&!h;$`Rݎdɞ85LHkƼokyhSHOoJjI8Kf~{COhC.;I6)S6t{l;CVI02Es\r@, !-w !=Ԋ$!Rm\y0ֲIwhWlK*#UN?Z$+}#̪ p? Fl6<br>How do we stretch? After you have warmed up with the dot drill or jump rope then you should begin your stretching program. You should NEVER stretch a cold muscle. Stretching should not be painful. You stretch to the point of tension not pain. <br><br>Don t you just love the athletes who do the three second count stretch? How long should the athletes hold a stretch? Actually your muscle does not start to react to a stretch for at least six seconds. Start out by holding a stretch for at least ten seconds after that ten seconds than take the stretch a little farther, after six to ten more seconds take it a little farther. You should work up to at least thirty seconds. If you try this you will notice after every six to ten seconds your muscles become more relaxed allowing you to go even farther which in return enables you to get a more beneficial stretch. Pictures shown are a few stretches from the BFS flexibility program that emphasize stretching the speed muscles. By speed muscles I mean, quads, hip flexors, hamstrings, glutes, etc. <br>