JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?9Kx^Y[j"ca>}twe9"QxvYFd!ǠSHΤyUu-VM宮$5g}$nWXZX'#.fC{ȭ罞ݥKb@qa a@jp*ɻw{ p(#QSV|ipmސsOξ?rjqpX@MRC)# #ie9ETo\Ovzpjjq\>?JӨ:3k\e,kg%AҺsA2uR2VM2(' p]ہ\~PN򴱼'rf.{qb.#BOS/nNbPV0 ǯ$PCvg#.YDi& YRrẏ'=ZzDbvz0xN IHPMayBu/R:֘jeɣ)WI%i%AZڼw+$# P˲bȍWvq?tis!83XW._q_ +R/PΘsA2ikYTn/jm0aj7Vֶ9~팠I,/#c$bեAU.dPI7Hac%F$qLm/2#,sn-^qE{3i&34kv9tuM l 20s3qǾh364{$a5ni3\gX0A % =Y{O_ +NQdy?5ⴵkY1#E[W(4l8n)+!4l={Re?1\]M{5^TX:j5$I*:/Yz{\JԨgTvF~ ?O k*y(Y]wA?@²n^Hf7@j]kq& 9#&' 8VC9,`O42dPfVP mP9? &i*ląC ;AzݙPK?yr*e[]"4qr{gZԘ]пVfh?9g|/Zu d${jvDs_ks{ٯ"f/QN8ٯ"f/QE>_iVPOWg GS[Qpq! 03z)tretch is usually held between 10-30 seconds and would be the ideal type for all athletic programs. Ballistic stretching is when the individual bounces while they stretch, and id what had happened to our players the next morning.&nbsp; All nervousness and doubt had left them.&nbsp; The players said they were jacked.&nbsp; There is no question that we had m No matter how upset Grandpa ever got, he would never let his grandchildren hear him curse. But it was his words, day after day that kept me going.<br>Grandpa Mario s words of confide 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 a