JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================NK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Rn EMiǜeH” A$t*YURWJVRRدsYX$1IPz5\o>V7|=ٺyجm\ ~6y%VFIY ^\quIW>0n-=1 'UGc|>nFOƳ|Q]wL/˟pNqֹ6Bڴ#[N)SEU>TU5FǜgkBmsOfv To\va,iqI`Fy?)t+c=(_*A`Sǹ?4+!qUfQc~\^ƤO^[MKh 1eof5jFFP?)-~QmKar؇L[pAK G"았Jm;Wkc/|,ryvw]I8]){ei1ijml'*f*rjXLb[g$9$cԓ\MzxX.}ޕe0Ѵh Dk"hs^%VRɁF#٤M3Di7R(U?zjm4C; Eejn l&w6sy:zMuuF5U0,mL)JwĻfX0yV' #p[9k[:ڶjsc?ְSM:F<`<5qm#S5܌vbAQ.Fe$\ h!,^cT#'_5o`S'O,0OJW+ pK$0zNiTN@+l,Qk9F5)LAuoZRUEcW5nqש;x#fyvTޓP3^j2=י)˲)' w^ ڡkH=V,nrXgG"?[bIR6Qϵyh'U횱 4TmBUv? types of stretching. Stretches are either dynamic (meaning they involve movement) or static (they involve no motion). Proprioceptive 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 individual 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 seco