Third week: 45-second sprint, 60-second jog (7x) Start off by taking a monthly planner and write in all the competition dates. /Catalog If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. 0000000016 00000 n Monday: 2-3 x ladder workout: 600 meters, 400 meters, 200 meters (or 3 minutes, 2 minutes, 1 minute) with 90 seconds of recovery in between Tuesday: 2-5 miles easy Wednesday: OFF Thursday: 2-5. 1 7 obj >> Track Drill Sheet Common Exercises 6 x 500m @ race pace. 0000010431 00000 n Whether the athlete participates in high school outdoor track and only has an eight week season, or if the athlete is an NCAA All-American and can . The kids get into the game of chance and cheer and groan depending on the outcome. The "Devil Dog" No clue why its called that.. basically a ladder on track.. each lap is done w a percentage of fast then easy running.. 100 hard 300 easy. Squat 30 reps, plank 30 second, crunches 20 reps, jumping jack 40 reps, lunge 15 reps, wall sit 60 second, sit up 55 reps, butt kick 35 . Will require a bit of work on your end, but set a distance and start the slowest kid first. 2023 LetsRun.com, LLC. endobj 9 %%EOF If you're a middle school track and field athlete, you're probably looking for a workout routine that will help you improve your performance. 0000027085 00000 n We review 100% of reports submitted. It was hard as hell. P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& 0000002790 00000 n Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. 0000003563 00000 n :Xa>LD. 0000027138 00000 n Indian Sprints and relay races with batons if you have enough. 0000028227 00000 n 6 0 obj jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream Middle School Training Plan For: TRACK & FIELD Week 9 Sprint Workout Ancillary Sprint / Field Distance Workout Week 10 Sprint Workout Ancillary Sprint / Field Distance Workout Monday Tempo Run 100-200-300-400-400-300-200-100 @ 75-85% (1:00 Recovery) Sprint Drills 1-11 Core Workout Easy Run BF Strides / Drills Core Workout Once the runners pass, they have to continue doing the course backward to the start. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. R ); The kids run a short course -- 150 to 200 meters. trailer << 0000027184 00000 n 0 ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! Here are 4 classic track workouts:- #1 400m Repeats 400m repeats done at 1500m race pace would mean that you would be running at 110 percent of your VO2 Max. I like to have the kids do a running and stretching warm-up. WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. Shot Put School Quadrathalon Baseline Test Weight Program Intro. windowHref += '&'; Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . "" 0000002401 00000 n You will work on balance and core strength and get your heart rate with plank exercise. In this way your body will understand that the training routine is over, that its time to relax, rest and replenish energy with a healthy meal plans. 0 Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. endobj 0000028537 00000 n Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. endobj Thats right! 0 <> Manual Focus There are really no training "secrets" hidden within these pages. /Annots We paly for about 15 minutes. A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. . The risks are too high, and the stakes are far too low. endobj JFIF ` ` C << 1s:QW,{A-B+8j&j 0000008692 00000 n % FREE!!! 7 Normally, the "out" kid is done, but they still need to be doing a workout. <> kE|w.R-[+n. The last person to complete the lap is out. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. 0000002601 00000 n 0000003600 00000 n 6-3-6 workout (if you were a good runner, you would do 6-6-6). %PDF-1.4 0000003067 00000 n 75 meter all out sprints with little rest (30 seconds), did about 10 of these, they got pretty tiring, when I was only 11 years old, I thought I was going to die or something! Create your own unique website with customizable templates. As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. 0000004457 00000 n endobj 0000028175 00000 n Training Middle Distance Runners is without question a challenging, complex, but rewarding part of any Track coach's duties.The nature of the events is such that the athlete has to bring so many ingredients into their quest for excellence - strength, speed, endurance, tenacity, concentration, toughness, confidence, and the willingness to work on these attributes. Those "out" kids then are "it" and have to do the course backwards. 12 50% . This was created by monitoring an 8th grader. /Parent I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. Spin a 6 and the group goes 600m. Middle school is not the time to engage in extreme training practices to improve your sprint speed. Regular performance will help you run faster and improve your flexibility. xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- and for each animal one to three taggers are assigned and like Carlotte you call out an animal and they run across the field (Btw this is an outdoor activity) while the taggers chase them but if the runners get to the other side of the field fast enough then they are safe. 0000008953 00000 n The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. <> Pull em when they look wiped. } else { xeSSg:v:mTJT`uKd!Hd !nEQQ@f[ws;{32<2V?|AM/E=GCz6lpTODt_=FwQenGVn~A7b?Wzk{S3S3xEeT}R=]u;]U]#g+o3OWSk+KG]mGmww,?sS:Nk;-?xmnRr`sM6itnpw++jUV9D+*aGS,lbe>{^W{lU%Hm !5Rjx-yk.2]\!-&dUU9eNh&h``7k5zjjNRX Y_go\!C~v]vRwK4kkV/ZY@|y9iTY)%_MS.\;E1gb$EOOY3'3>S>S&-L/|8NbFVYS^IH|#881Q+p\+sqXa-,(Xd,XY5g,0;0k0000+1[111 $ T l HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 9 0 obj ( G o o g l e S h e e t s) The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. 0000002762 00000 n Middle School Distance Track Workouts - Workout Schedule Workout Schedule Here you will find useful information for your as a runner or your sun or daughter to run! 0000021328 00000 n 0 <>>> Try playing either "Carlotte" (Don't know if i spelled it correctly) or "Zoolotte" and Carlotte is an indoor game where kids are assigned a number and when that number is called they get up and well they chase each other around with dodgeballs until one person is left and then a new number is called. /Type OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. obj 165 0 obj <> endobj Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Warm-up Before you begin your workout, make sure you warm up properly. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. The key to a successful track and field season can be made or broken in the first 35% of the season. Rest: 30s between each. Does anyone have any other ideas or links for cool ideas/ fun games for middle school boys and girls to participate in to livin up practice? Visit our moderation dashboard to view statistics on our moderating activity. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. R 0 509 0 obj<>stream $.' 0000028743 00000 n See information about Hips circuit below for some good stretches. Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. TUESDAY. Track & Field Coach Downers Grove South High School dplunkett@csd99.org Background: 20 years coaching experience USATF Level I, II & III schools USOC Emerging Elite coaching school Key Resources that I use a lot (books & videos): 0000001346 00000 n Ninth week: 75-second sprint, 30-second jog (7x) /Type R /Length /CS Tenth week: 80-second sprint, 45-second jog (8x). /S Middle Workout Day One ; set 1 . if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { 0000004275 00000 n 0000005874 00000 n Or is something else going on? B"B!+Xj@RH& Op6vYg^ldApb bm4/ << if (windowHref.indexOf('?') Here is the breakdown of his sample week: Sunday - Long run. >> The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. Mn6Q|:8WjYRS#/?)~, Vary up your relays. After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 Life Workout Guide that contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. % 0000003067 00000 n 10 0 obj h| 0000007255 00000 n In a certain area of the course, the "it" kids can tag the runners in the other direction. /S Here at Track Star USA we want you to have the necessary workouts to improve your performance no matter if you are a distance runner or a sprinter, and the best partthese track workouts are free! 1. %PDF-1.4 % M. Proven Workouts and Training Strategies for H.S. Run how you feel. endobj Leave the password field blank to post anonymously. Combined with 4000 meters of slower . Note: 7 0 obj 8 Soccer field diagonals are a good one. 1 Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. Also running "long" 10-25 minutes once a week is good! anything else? 0000007494 00000 n stream Clear Consistent Choice Develop a process for you athletes to use. 0000028639 00000 n TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. Sounds cruel. This hybrid workout is called the 6-5-4-3-2 work session because the demanding aspect of the unit are run at those distances - 600 meters, 500 meters, 400 meters, 300 meters and 200 meters. [ 507 0 obj<> endobj /Nums <]>> Workouts can be adjusted upon your ability. Powered by WordPress. 0000005191 00000 n Then play a game. 55-second sprint, 30-second jog (7x) Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) I remember in middle school our coach have us do these workouts/games for us: 1. Track Star USA is committed to helping all track and field athletes and understands how difficult it is to come across free and unique track workouts. /Contents I ran sub 5 in middle school. SLRDL . 0000024934 00000 n If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. }); Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . The other was 4x400, each at 70 seconds, this was right before I ran sub 5. /Names For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. European Indoors Championship Day 2 Official Thread. endobj /Title The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. windowHref += '? 222 0 obj <>stream 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, The booklet is an important tool . /Resources 0000004900 00000 n Pace: Start at half-marathon and progressively pick it up. 2. 0000004089 00000 n 0000010478 00000 n Thursday Thrower Warmup Discus School (Middle of Ring) Shot Put School Lifting: First two lifts 3x810; Auxillary Lifts 3x810; Abs/Core 3x to "Failure" Lower Handicapped races. 0000009395 00000 n The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. and basic bounding drills are also very good at this time of year. - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. endobj 0000007086 00000 n 0 /Page R 0000028331 00000 n 0000001456 00000 n 5 0 obj At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 0 > -1) { Runners have to do short sprints at a few times -- getting away from taggers and at the end when they don't want to be last. 0000002879 00000 n document.write( 792 /Filter var windowHref = window.location.href || ''; 0000027600 00000 n <>>> hb```"^f ,` gd88c!C0;S52F3&U[1@L 2// k)UbIIca.u"PD@ 3"'eY(";::bP1 ;nPJu0): 2 x(d:2,?TL+b2,iT1 X, U endstream endobj 71 0 obj <> endobj 72 0 obj <>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/Type/Page>> endobj 73 0 obj <>stream They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. The 10-week program contains both sprint and distance training plans that are based on running 4-5 days a week with a safe and gradual build up and intensity. The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. 0 } Sprint Training Chris Faust Head Boys and Girls Track Coach Cherokee Trail High School jfaust2@cherrycreekschools.org Track Success at Cherokee Trail High School-In 13 years of being a varsity program, the CTHS Boys Track Program has -won 7 League Championships -finished in the top 7 at the State Championship nine times -won 2 State Championships <> Distance learning: at home game/activity ideas! Everyone . << 0 << 0000009248 00000 n xref Sit up is a great workout to strengthen and tone the abdominal muscles. Indian runs and fartleks are good ideas. ] Flat roads will require a different effort than hilly trails. endobj The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. The rest factor is generally kept short-usually 2 to 3 minutes. Use the event specific workout links below to help train the right energy system and maximize your potential in your events. =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? Second week: 35-second sprint, 45-second jog (6x) an be used DAILY anytime of the year! /St 0000002301 00000 n Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. obj 0 Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. Squat 30 reps, plank 30 second, crunches 20 reps, jumping jack 40 reps, lunge 15 reps, wall sit 60 second, sit up 55 reps, butt kick 35 reps and push up 25 reps. Squat 25 reps, plank 15 second, crunches 25 reps, jumping jack 35 reps, lunge 15 reps, wall sit 25 second, sit up 10 reps, butt kick 10 reps and push up 20 reps. Squat 20 reps, plank 40 second, crunches 30 reps, jumping jack 50 reps, lunge 25 reps, wall sit 35 second, sit up 30 reps, butt kick 25 reps and push up 15 reps. Squat 35 reps, Plank 60 second, Crunches 30 reps, jumping jack 55 reps, lunge 60 reps, wall sit 45 second, sit up 40 reps, butt kick 50 reps and push up 15 reps. First week: 30-second sprint, 45-second jog (x5) The Middle School Block Zero Strength Program - Breaking Muscle Fitness The Middle School Block Zero Strength Program The best gift you can give any athlete is a solid foundation. %PDF-1.4 % "With the increase from rep to rep here, bump it up only about .2 to .3 each time. font-family: SQMarket-Medium; 0000003396 00000 n All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. You can heat in different ways, you just have to find your favorite. 0 I only remember doing two hard track workouts. After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 LifeWorkout Guidethat contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. Utilizing the Strength Continuum Anaerobic sports training needs 4x per week 1 body part per day Work larger muscle groups early in the week to allow for recovery on competition day Work smaller muscle groups and core later in the week Anaerobic/Aerobic sport training needs 3x per week Lower body Upper body Olympic arms and core 200hard 200 easy. endobj Spin a 3 and you run 300m. Have your athlete start flat on their stomach, kneel, cross-legged, on back, tuck and roll, push-up position, two-point, two-point deep crouch. 0000000921 00000 n Is it just the shoes? WLFC/'A'= ?^XFp =?y'?K>`1. After a few weeks, a long run (up to 45 minutes) is helpful. /Group 0000007049 00000 n 0000004702 00000 n /Transparency endstream Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when I looked through the archived results and found some middle school links from over a year ago but nothing recent. 4 0 obj document.addEventListener('DOMContentLoaded', function() { Seventh week:. 5 /Pages "    " + xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F N2,* Lz$axp 0vM:] cB,C viv [qC?$/a: S\ >> obj Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. Hill Running (and/or "stadiums") can also help buildStrength. src: Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Designate that all competitions are hard training days because the athletes will go 100% in these meets. 0000003796 00000 n Train event specific. 0 70-second sprint, 45-second jog (6x) We are about running, faith and sharing in community to care and support others. Cardio Conditioning >> . IMPORTANT: If you try to change the workout and run at a different pace, run further or shorter than the prescribed distance and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your workout was intended to train. I ran sub 5 in middle school. hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream @p pk"{SW:R% KO *6XeI$rZ{93L5r{gY WVz WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) All rights reserved. Keep them busy and keep it short and sweet. they post, and view their posts in one place. Fourth week: 50-second sprint, 45-second jog (8x) The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. 3 Discus School (Release & Power Pos.) bump again. If a runner is tagged then they sit down and wait until you say everyone's in. 11 0 obj After looking back on it, these workouts were easy as shit. If you wish to continue the tradition of maintaining dominance in USA athletics and most specifically track and field, we recommend that you try these free workouts and increase your performance to levels your competition only dreams of. Its very important that before doing your routine you do a little warm-up, so that your body is activated and is prepared to exercise. >> By posting you acknowledge that you have read and abide by our. << Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. Workouts can be adjusted upon your ability. /D h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> } %%EOF They'll race the reps, so be sure to give rest. /JavaScript 0000002973 00000 n HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. We would spend about 2-4 weeks of "conditioning" doing these hard workouts about every other day, when the meets came around, we eased back a little. ( M i d d l e S c h o o l T r a c k P r o g r a m) Thursday - Recovery Run (60 minutes) Z,EL4X8*f +EQB7RNXq_O 0000008037 00000 n 1 Fifth week:. ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. - Off season is the time to develop strength and speed. 165 58 Here you will find useful information for your as a runner or your sun or daughter to run! Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . startxref /Outlines Women's Middle and Long Distance Track Coach at Cherry Creek HS. Then do a short, short workout. endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream xref Rest: 90 seconds. 10 Lay the Track and Field Foundation Both practices and attention spans are short in middle school so some deviation from traditional training and rest is okay, but there should be no need for non-stop entertainment. 6. '4! >> 0 The same is true for a track workout as opposed to a fartlek over rolling terrain. 0 0000007855 00000 n Distance Learning Daily Fitness Challenges. R <> One was a small ladder, 300-500-800-500-300. This workout . The kids tagged and the last to cross the line are the "it" kids. <<59e838ba1f7f594a9c4f14068fb381c0>]>> Good to do while you are sitting around watching TV !. } else { The 800m start line. Hard workouts some days, a day of fun relays or games as a reward for good behavior. 90 Minute Middle Distance Practice Plan RequirementsTrackTeam Warmup (15 Minutes) Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Continue Reading 60 Minute Triple Jump Practice Plan 0 . Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. >> /DeviceRGB If you time it right, it can results in some really fun kicks at the end. Girls Hurdle Training Program (100m-400m), 5 reasons high mileage doesnt make you faster, 12 Week 400m/800m Training Program (Program no longer sold), 16 Week 5k Training Program (Coming soon), 20 Week 5k Training Program (Coming soon). Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. 0000000656 00000 n 2 Figure out the handicap and start your next slowest, then third, etc. 0000002990 00000 n if (document.readystate === 'complete') { Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. 0000006619 00000 n Distance learning: Mindfulness and Meditation, Distant learning: at home workout resources (for parents and kids), How to support kids and teens during pandemic, Information for Parents about Exercise and Healthy Habits, Middle School Extra Credit: Sports Trivia, Ms. Tsagalakis P.E. 0000000016 00000 n /PageLabels Since the race occurs around your VO2max pace, you must improve your VO2max. ,eR. 5. The other key is start to develop strength and speed by doing some supplemental training such as Lifting, swimming,cycling, or other activities for 30 minutes. R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= Powered by Control the range however you like. What kind of results can you expect from these track workouts? Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. Provide context for this post report if relevant. What do some of the top coaches in the USA think of the ridiculous times? ?#zg9ans#u}I5m9z.i&HL@wl] The specific tagging area is so that the "it" kids have to hustle to get in that area. Most days we would run 20-25 minutes. I only remember doing two hard. 0000002071 00000 n Official 2023 Tokyo Marathon Discussion Thread / Cam Levins Tokyo Marathon prediction thread, friend's Strava profile photo is almost obscene. windowHref = windowHref.replace(/'/g, "%27"); R Components of a Successful Middle-Distance Plan Here are the components of the training plan I'll have you do: #1) Speed Zone workouts I mentioned these above as well. 0000010282 00000 n endstream This is where you would warm up for six minutes, run all out for three minutes, and rest for 6 minutes, we would usually do only 2 of these). Hill Running (and/or "stadiums") can also help build Strength. Plyometric training is also a good way to get into top shape. 6 0000001810 00000 n Here are a few workouts you can try: 1. >> This will help prevent injuries and ensure that you're able to xMk@@=vf$9NRn+! 1Md*$r,gCHgH %&c# k8Q/UuQWo-Gnt@jBRLrbGdR: *wF,c9=qL+l$M%'F&)r]zwmz7qt-/i^[ Vs?$OM6($e]p^$t$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72 RO2cS#%wH7v8 0 0000028433 00000 n //