JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?_j.mdevKy8xNd/ToZ㻋^LnbT{R} #=>ps -t7)"of5fu(L2Ϩ5aHdxSZ{bngzj]jS_v{3|>8%+IԷش%ܻcb:C[;-2˵] 'z9)'fq$v *mhOg*9H'3]-2iV#'=21k:hJ|Kx:&5I[k3fҞ3i'2KnFi PY88 7)WFy겥ILaҨ(z{V/&H v$Q#dL#cڱNjH3`uMJrW 9`=Oj%tI6ymhOG眑R\ =*̈́sjUwoFIN3%\NfK<er-% $C^ nqF:n~ X2֣i8rc^)Y`v~$.O*Ēskb)k!Vu F}4m,H"sGq޶l&sۿ#|9YJVv: 'ZC< u=RhGyGfwFt ^k_Z:{(z?< gpDu''u נm$xblY"n9)5^,6Њ|U; kmm+nbThߖrV3$U2&BgU#o̠v# JKm Rܟ9bŇN^䊻2Pa:8eFl\466=HGCVI/G(O]1NQu!G%v~UKkkM4g `U1viIz$YoO}j^G)R~s%?2yݸogZsf% 'ƹhZ {W٧GҤ,WDo!X(S N|̥iKyK-!mSt.UڭBje%N+[cVp9bx猟@3\n2$) i^qVkr[}L$gb8()QûK> feM%8~fi >A8+*p :3uj~FtV;H8I~U=Y`žHnY\̝%@^IHRE<U={G1?EqzYݡzhV2g31pFM;5kaVeO=q905(s*8֌k8eE-(H]q>*Z *\~k) 4 i gmR$iE}KB( 2蒫 V[ XI]4C9R=+m l:C"hܗI8Ubn$B9>§vՐ zZ NԞOO-c3 E~u,~'\۷qiʝ4iV1\^[M %>^N:}+SQ uKjʬhigher 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 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><br>When teaching athletes the proper way to stretch I first stress the importance of always keeping the back straight (picture 1) verses bent as shown in picture 2. Take as much pressure off the low back whenever possible. If it is a stretch where the athlete grabs their foot, have them place their hand at the top of the shoe near the ankle to take pressure off the ankle joint. As far as the weight room goes, my philosophy has always been: If you are not lifting or spotting someone, you should continue your stretching program.<br><br>If you or your program have not enforced a flexibility program or made it part of your daily practice then you have not come close to reaching your top potential as an athlete or team. It s just another way