JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================fK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?0p8otcҲc+zP͙-t72MX$tU!3}>U#*O&I@P PhֵF#ѵrk/E!`m) 3\a,>̐jX39 .$dK{MÎ{o$3ҲkMΪN-FN;u.[ ܴ<ҹ|Y%woU(={s޵5cVd ٔۊqjV`*޿8IYUv[geo)9%y\+zrkoNrJLl{~9of @'oFQ&->[1)- =g3^Ki=F3^jczu"wd׆L9yOGp+YmWnIay!s4sbW7u N7o,u8Q*wuex vSzxȯ3mnOҙk;L58b `> W.FқOĘTM)t-oc>d I?hnZLI++F̶dֶSrk_a W"w{?Y,>cխ^SDjGqY#֮E?> b%ڦelv޹k᦭3Gj\|#t6?aZKw[XLd[?$wr!w~sT:)PSOGf!R>q}~OO]7RRhs 550EbX\ۖ+a pAgӯjћwyy4[CڲF3_Ʃiz 2~un-Yb Q}Vt]PΪm P/l~h.xҳ&Sm*~=jƟ 8,. *ZOg/TtS(i"FXWpe6݉-NIɫ%(#3hRjY  gתּ\s* 1*QEyW: 9 q#|{QE+bLJl Ywu*UF%iQMVLKrݏ쬡` '&ZIh>ʨdRϥUS7Q],۝* tc1^?NP7''G|5->OSProprioceptive Neuromuscular Facilitation (PNF), Static and Ballistic are the stretches most coaches and athletes are familiar with. PNF is the best out of all three but, requires a partner and takes more time. Static stretching is when you assume a position and then hold it there with no assistance. This stretch is usually held between 10-30 seconds and would be the ideal type for all athletic programs. Ballistic stretching is when the indiidual bounces while they stretch, and if not properly warmed up the athlete has a higher risk of possible injury to the muscle.<br><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 secods 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