By Tim DiFrancesco, former head strength coach for the Los Angeles Lakers.
A preseason basketball workout program should prepare your body for the movement skills of the game—jumping, landing, acceleration and deceleration.
“You need to prepare your body to be fluid and able to execute those skills with repetition,” he says. “This will prepare your bones, tendons, ligaments and muscles for those types of actions, which you’ll be doing more and more of as you get into the season.”
“A lot of players come in and are more prepared to run a marathon than to play an acceleration-, deceleration-, jump- and landing-based sport with physical contact and short-burst energy system requirements,” he adds.
Preseason Basketball Workout
DiFrancesco’s plan features three workouts per week. These workouts should be done in the four weeks leading up to your season, and can be completed if you’re currently playing fall basketball or another sport.
Each workout is broken up into two tri-sets—a tri-set is essentially a superset with three exercises. The first exercise is a lower-body strength move, which is followed by a lower-body plyometric (except for Farmer’s Walks on Day 3). The tri-sets finish with an upper-body strength or core exercise. Many of the exercises are single-arm/leg or lateral moves to prepare your body for moving in multiple directions in a game.
Here’s how to use the plan:
– You’ll notice that each exercise has four rep prescriptions separated by a forward slash (3×6/8/10/12), which indicates the number of reps you’ll perform on Week 1, 2, 3 and 4. In this instance, you’d do 3 sets of 6 reps on Week 1, 3 sets of 8 reps on Week 2 and so on.
– Perform the exercises back to back to complete a set of the tri-set. Then work your way back through the exercises for another set, and once again for a third set.
– Moving through this with minimal rest between exercises will provide an excellent conditioning effect, but make sure to rest when needed to maintain proper exercise form.
– These workouts are fairly short but that’s all you need. If you stick to the plan as written, this is more than enough to challenge your body and make you a better athlete.
– Choose a weight that allows you to complete every rep for each set with perfect form. The goal here is quality reps to build a stronger and more durable body, not to get hurt attempting to lift a weight that’s far too heavy.
– Do the workouts on non-consecutive days to allow your muscles to recover between workouts.
– Finally, stay consistent!
1A) Barbell Rack Pulls – 3×6/8/10/12
1B) Broad Jump – 3×4/6/8/10
1C) Push-Up – 3×8/10/12/15
2A) Goblet Squat – 3×6/8/10/12
2B) Squat Jump – 3×4/6/8/10
2C) Chin-Up – 3×4/6/8/10
1A) Goblet Lateral Squat – 3×4/5/6/8 each side
1B) Skater Jump – 3×10/12/16/20
1C) Dumbbell Single-Arm Row – 3×8/10/12/15 each side
2A) Kettlebell Rear-Foot-Elevated Split Squat – 3×5/6/8/10 each side
2B) Split Squat Jumps – 3×4/6/8/10
2C) Dumbbell Incline Bench Press – 3×8/10/12/15
1A) Dumbbell Single-Leg RDL – 3×4/5/6/8 each side
1B) Bounding – 3×10/12/16/20
1C) Band/Cable Half-Kneeling Single-Arm V Row – 3×6/8/10/12 each side
2A) Dumbbell Hip Thrust – 3×8/10/12/15
2B) Farmer’s Walk – 3x10yd/15yd/20yd/30yd
2C) Squat Stance Pallof Press – 3×8/10/12/15 each side
Written on September 25, 2017 at 6:27 pm, by Eric Cressey
As a kid, I was a big fan of “The Flintstones.” I loved how Fred and Barney could run so fast. I can remember when they were chased by a Sabretooth Tiger; it was amazing how they could escape so quickly. Hmm, maybe there is something to that…
Fast forward to 2017, I still love speed. But now, I actually study it. I continually ask myself the question; “Why were humans given the ability to have speed and quickness?” This question has taken me down a road not many speed coaches travel. Many of these coaches like the traditional route of current methods of training. That’s cool, and in most cases, proves to be quite successful. But…
What if coaches would investigate more down the road of our human history? What if they allowed themselves to be vulnerable to the ways of how we escaped or attacked for survival? How would they think differently about speed?
What if we asked the question, “Why were we given the ability to have speed and quickness?” What can we learn when we venture down that path?
Here are a few of my thoughts:
1. Survival drives us through channels not so easily understood from a Central Nervous System (CNS) standpoint. We have to bow down to the subconscious effort that makes us move quickly on instinct or reflex. This is harder to understand, so we try to ignore it as a viable option for speed training.
2. Playing competitive sports actually taps into our CNS – or should I go deeper and say our “sympathetic nervous system?” This is where our heightened awareness of our surroundings kicks in. If I am caught in a rundown in baseball – or going to be tackled in football, or being chased during soccer i- it takes us to a level of effort we don’t commonly experience in our daily lives.
3. Our body kicks into what we call fight or flight: the survival mode. This occurs all the time during sports competition. It drives us to make incredible speedy plays. It forces us to react in such a way that our feet move quicker than our conscious mind can drive them. This is where I want to concentrate on for the rest of this article. I want to share with you strategies to make you faster!
Repositioning is a term I use to relate to how an athlete moves his or her feet quickly into a more effective angle to either accelerate or decelerate the body. Terms I have used to describe repositioning are:
Plyo Step: The plyo step is an action that occurs when one foot is repositioned behind, to the side, or at any angle behind the body. This act quickly drives the body in a new direction of travel.
Hip Turn: This is basically the same as the plyo step except the athlete turns and accelerate back away from the direction they were facing. Repositioning occurs to find an angle to push the body in that direction.
Directional Step: Think base-stealing. The athlete will face sideways but turn and run. The front foot opens to be in a greater supportive position to push down and back during acceleration steps.
The goal is to get into acceleration posture as quickly as possible to make a play when one of these repositioning steps occur.
A great drill to work on repositioning is what I call “Ball Drops.”
a. Simply have a partner or coach stand 10-15 feet away from the athlete with a tennis ball held out at shoulder height.
b. The athlete is in an athletic parallel stance facing the coach, turned sideways, or back facing- depending on the drill.
c. The coach will drop the ball and the athlete must accelerate to catch the ball before the 2nd bounce. I encourage the coach to use the command “Go” at the exact time of the drop to help when vision is not an option.
The action you will see 99.9% of the time is a repositioning or a hip turn or plyo step (the directional step is the act of preparing the front leg for push off; it angles in the direction of travel). Perform this drill facing forwards for four reps, sideways for four reps, and backwards for four reps (2 to each side for the side-facing and back-facing). Perform this drill 2-3x per week to tap into the “fight or flight” response.
Reactive Shuffle or Crossover
In this drill, the focus is on reacting to either a partner (like a mirror drill) or the coaches signal to go right or left.
a. The athlete gets in a great defensive stance and prepares to explode to her right or left.
b. The coach will quickly point in either direction.
c. The athlete will create quick force into the ground in the opposite direction of travel. Typically, there will be a repositioning step unless the athlete starts in a wide stance where outward pressure is effective in the current stance.
d. As soon as the athlete shuffles one to two times, he will shuffle back.
e. The same drill is repeated, but now using a crossover step.
Perform 3-4 sets of ten seconds of both the shuffle and crossover drill. Allow 40-60s of recovery between bouts.
Crossover with Directional Step
Hip Turn to Crossover
The final skill I want to write about might be one of the most important “survival” speed skills an athlete can have. It falls under the “retreating” set of skills where the athlete moves back away from the direction they are initially facing.
The hip turn can allow an athlete to escape or attack. The critical features are:
1. The athlete must “stay in the tunnel.” Do not rise up and down; stay level.
2. By staying level, the immediate repositioning that takes place allows for a great push off angle to move the body in a new direction.
3. The athlete should attempt to create length and cover distance quickly. Short choppy steps are not effective when in “survival mode.” GET MOVING!
4. In the snapshots below, the athlete is performing a hip turn based on the coaches command or signal. The athlete will perform a hip turn and either a shuffle, crossover, or run – and then recover back to the start position as soon as possible!
Perform 3-4 sets of 7-10s of work. If quickness/speed is the goal we want to do it in short bursts of time and not long duration where speed in compromised. Recover for roughly 45 seconds and repeat.
Now, I know it sounds kind of crazy to be talking about survival, cavemen, and “fight or flight” when we are referring to speed, but we have to always look at the genesis of all things. Animals that don’t have reactive speed have other ways to protect themselves. Humans have intelligence and the ability to escape or attack using systems derived out of our CNS to help us use our speed. Our job as coaches is to tap into this ability and use it to help our athletes “naturally” move fast!
The crack of a baseball blasted over the fence; the whack of a golf ball blasted off the tee; the sound of lacrosse pads smashing against each other. These are all signs spring is in the air, and with it, spring training for many of our children.
Are you ready? Are you physically ready for the season? Not just ready to run sprints on the first day of practice, but strong enough to complete day-in and day-out for the next 3 months.
We’re encouraging our student-athletes to follow their training guidelines, eat healthy meals and drink plenty of fluids, and most importantly, listen to their bodies. Minor aches and pains from training and activating those dormant muscles are normal, but prolonged pain that causes difficulties with your training regimen is not and may be a sign of injury.
More than 2.6 million children are treated in the emergency department each year for sports and recreation-related injuries.
Sadly, many of these injuries can be prevented through proper training, which MUST include muscle prep activities such as foam rolling and stretching.
Athletes must listen to their body as spring training gets underway and see your healthcare professional when those minor aches persist. There are so many treatment options as basic as the use of ice packs and cold compresses to myofascial release which will improve your injury recovery.
These are a couple steps to stay healthy during spring training and through the season:
- Get a physical. Ask your primary care physician to give you a physical exam. He or she can then clear you for participation in your sport.
- Seek support. Your school has athletic trainers, use them. They can guide your training efforts and help you safely prepare your body for your sport.
- Protect yourself. Use the correct protective gear for your sport – helmets, knee and elbow pads, goggles, ankle braces, etc. Make sure your protective gear fits, is worn correctly and is in good condition.
- Practice your form. This can prevent many sports-related injuries resulting from improper swings, kicks, throws and other sports mechanics.
- Make sure you hydrate. Prevent dehydration by drinking lots of fluids, preferably water. Sports drinks are OK, too.
- Get enough rest. Your muscles need some time off to heal and ultimately help you get stronger. Plus, resting prevents your muscles from becoming overused which can lead to injury.
- Take care of your head. All concussions are serious. They can lead to a host of problems including, but not limited to, nausea and vomiting, headache, mood swings, altered sleep patterns and more.
Spring training brings with it renewed championship hopes and dreams. Do your part to make sure you perform your best this season without having to experience an avoidable injury.
If you are looking to take your game to the next level and stay strong all season long…… K2 is the place to be!
Please call me if you have any questions and / or concerns. I look forward to hearing from you.
908-803-8019 (Call or Text)
A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables.
There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health.
This is a detailed meal plan for a low-carb diet. What to eat, what to avoid and a sample low-carb menu for one week.
A Low Carb Diet Meal Plan
What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.
Consider all of this as a general guideline, not something written in stone.
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.
Foods to Avoid
You should avoid these 7 foods, in order of importance:
- Sugar:Soft drinks, fruit juices, agave, candy, ice cream and many others.
- Gluten Grains:Wheat, spelt, barley and rye. Includes breads and pastas.
- Trans Fats:“Hydrogenated” or “partially hydrogenated” oils.
- High Omega-6 Seed- and Vegetable Oils:Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
- Artificial Sweeteners:Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
- “Diet” and “Low-Fat” Products:Many dairy products, cereals, crackers, etc.
- Highly Processed Foods:If it looks like it was made in a factory, don’t eat it.
You MUST read ingredients lists, even on foods labelled as “health foods.”
Low Carb Food List – Foods to Eat
You should base your diet on these real, unprocessed, low-carb foods.
- Meat:Beef, lamb, pork, chicken and others. Grass-fed is best.
- Fish:Salmon, trout, haddock and many others. Wild-caught fish is best.
- Eggs:Omega-3 enriched or pastured eggs are best.
- Vegetables:Spinach, broccoli, cauliflower, carrots and many others.
- Fruits:Apples, oranges, pears, blueberries, strawberries.
- Nuts and Seeds:Almonds, walnuts, sunflower seeds, etc.
- High-Fat Dairy:Cheese, butter, heavy cream, yogurt.
- Fats and Oils:Coconut oil, butter, lard, olive oil and cod fish liver oil.
If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.
If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.
- Tubers:Potatoes, sweet potatoes and some others.
- Non-gluten grains:Rice, oats, quinoa and many others.
- Legumes:Lentils, black beans, pinto beans, etc. (If you can tolerate them).
You can have these in moderation if you want:
- Dark Chocolate:Choose organic brands with 70% cocoa or higher.
- Wine:Choose dry wines with no added sugar or carbs.
Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.
A Sample Low-Carb Menu for One Week
This is a sample menu for one week on a low carb diet plan.
It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.
- Breakfast:Omelet with various vegetables, fried in butter or coconut oil.
- Lunch:Grass-fed yogurt with blueberries and a handful of almonds.
- Dinner:Cheeseburger (no bun), served with vegetables and salsa sauce.
- Breakfast:Bacon and eggs.
- Lunch:Leftover burgers and veggies from the night before.
- Dinner:Salmon with butter and vegetables.
- Breakfast:Eggs and vegetables, fried in butter or coconut oil.
- Lunch:Shrimp salad with some olive oil.
- Dinner:Grilled chicken with vegetables.
- Breakfast:Omelet with various vegetables, fried in butter or coconut oil.
- Lunch:Smoothie with coconut milk, berries, almonds and protein powder.
- Dinner:Steak and veggies.
- Breakfast:Bacon and Eggs.
- Lunch:Chicken salad with some olive oil.
- Dinner:Pork chops with vegetables.
- Breakfast:Omelet with various veggies.
- Lunch:Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
- Dinner:Meatballs with vegetables.
- Breakfast:Bacon and Eggs.
- Lunch:Smoothie with coconut milk, a bit of heavy cream, chocolate-flavored protein powder and berries.
- Dinner:Grilled chicken wings with some raw spinach (salad) on the side.
Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.
If you want to see examples of some of my go-to meals, read this:
7 Healthy Low-Carb Meals in Under 10 Minutes.
Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.
Some Healthy, Low-Carb Snacks
There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:
- A Piece of Fruit
- Full-fat Yogurt
- A Hard-Boiled Egg or Two
- Baby Carrots
- Leftovers From The Night Before
- A Handful of Nuts
- Some Cheese and Meat
Eating at Restaurants
At most restaurants, it is fairly easy to make your meals low carb-friendly.
- Order a meat- or fish-based main dish.
- Ask them to fry your food in real butter.
- Get extra vegetables instead of bread, potatoes or rice.
A Simple Low-Carb Shopping List
A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.
Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times better than the standard western diet.
Try to choose the least processed option that still fits into your price range.
- Meat (Beef, lamb, pork, chicken, bacon)
- Fish (Fatty fish like salmon is best)
- Eggs (Choose Omega-3 enriched or pastured eggs if you can)
- Coconut Oil
- Olive Oil
- Heavy Cream
- Sour Cream
- Yogurt (full-fat, unsweetened)
- Blueberries (can be bought frozen)
- Fresh vegetables: greens, peppers, onions, etc.
- Frozen vegetables: broccoli, carrots, various mixes.
- Salsa Sauce
- Condiments: sea salt, pepper, garlic, mustard, etc.
I recommend clearing your pantry of all unhealthy temptations if you can: chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like wheat flour and sugar.
By: Coach Lee Taft
Exercise #1 Medicine Ball Side Throw Progression:
A. Standing side throw– The athlete will face sideways to the wall in an athletic stance with the ball at chest height and elbows out. (stand roughly 10-12 feet away depending on the bounce of the ball)
- Using the backside leg to drive the hips forward and taking a small step toward the wall with the lead leg…
- Explosively drive the ball, keeping the back elbow up so the shoulder doesn’t get injured, into the wall.
- The focus of the exercise isn’t so much on throwing, it is on understanding being in the best stance to drive the off the back leg like a lateral shuffle.
- If the athlete is too narrow in stance or standing too tall the power production will be limited.
- This exercise needs to be done on both sides
B. Forward shuffle side throw– The athlete will back away from the wall roughly 6-8 feet further. The exercise will be performed the same as the standing side throw but the emphasis changes to lateral speed:
- The athlete will shuffle one to two times staying in a good stance and then driving off the back foot and transferring the speed into the throw.
- The athlete must use the back foot to push down and away to generate more speed on the throw.
- If the athlete does not have a good athletic stance (foundation) they will not generate enough force to gain benefits.
C. Backward shuffle side throw– Same exercise but now the athlete will shuffle away from the wall. Start the athlete only 6-8 feet from the wall.
- The athlete will shuffle aggressively one to two times away from the wall and plant aggressively to throw the ball.
- This is the most important exercise of all to reinforce the athletic stance and the importance of plant leg angles.
- If the plant leg of the back leg is too narrow when attempting to stop the throw will be weak.
- The athlete wants to still get forward movement when throwing. I like to do 2-4 sets of 3-5 reps on each side. The exercise has to be intense. The wt of the ball, experience of the athlete, and skill level determines the sets and reps.
This is the stationary version of the Side Medicine Ball Throw. The forward shuffle throw and backward shuffle throw would still get the athlete back to this position. The backward throw crucial for teaching deceleration angles. If the plant is poorly done the throw will show it. Great feedback drill.
Excerise #2 One arm One leg tubing row
This is a great speed exercise because it focuses on both deceleration (which is what most quick athlete do better than other athletes in athletic speed) and acceleration.
a. The initial position is having the athlete squat/bend on one leg and resist the pulling action of the tubing. The decelerators are kicked on.
b. Then the athlete quickly stands and pulls on the tubing while driving the knee up. This recruits the accelerators.
c. The extra benefits of the this exercise is the balance and stability ttraining.
We normally do 2-4 sets of 5-8 reps per side. Slow down into the squat/bend and explosive up.
Exercise #3 Reactive Shuffles and Crossovers
In this shot the athlete is ready to react and shuffle or crossover in the direction the coach points. This is a real live setting for athletes to develop their skill and for coaches to use great feedback.
a. The athlete will get into a loaded athletic stance and be prepared to shuffle or crossover (already determined by the coach) and react to the coaches point.
b. This type of exercise is great for athletic speed development because the athlete must randomly react. The athlete will use his or her innate abilities. If a mistake is made the coach can easily correct and have the athlete reproduce a better pattern for many reps.
I normally will do 2-3 sets of 3-5 reps. The athlete will react out to the cone and get back as quick as possible for one rep. Because I am after speed I will allow decent rest so the athlete isn’t completely pooped out.
Exercise #4 Resisted power skips
I like resisted power skips for speed because it increases force production and extension of the hips.
a. The athlete must learn to drive hard to move the resistance of the tubing yet maintain good posture for acceleration.
b. The athlete will learn to coordinate the arms and the legs during this exercise. It isn’t easy at first.
c. The biggest benefit is that more muscle fiber gets recruited when attempting to power skip. This is the goal to generate more acceleration speed.
I like to perform 3-6 reps for 20 meters. This is enough distance to get enough quality push offs yet not too far to get overly fatigued and change mechanics.
Exercise #5 Pure acceleration starts
To increase the mechanics and efficiency of accelerating from various starts you must practice them.
a. I will use falling starts, get ups, box starts, parallel stance starts, and many other variations so I can coach the athlete on the proper technique.
b. The goal is to be consistent with leg and arm action as well as acceleration posture.
c. If the athlete has breaks in his or her form they can be addressed quickly.
I like doing 2-3 different stances and 3-4 reps of each. Plenty of time is available to teach the form well.
Exercise #6 Cutting skills
Teaching cutting is a great way to improve the efficiency of the athlete in athletic speed. Most court and field sport requires so much in regards to change of direction it is important to address it.
a. The first thing I want my athlete to understand about cutting is the reactive nature of it. There is not enough time to think about the cut. Just do what comes natural and we can correct mistakes if they present themselves
b. The athlete must learn to make the cut by re-directing the cutting foot outside the width of the body that meets the angle they cut will be made at. I do not want the athlete to purposely drop low with the hips if the cut must be quick and not real sharp.
c. If the cut is sharp and the athlete must come back then the hips may lower slightly but only enough to control the center of mass.
d. The key to cutting is to create separation if an offensive player and to close the gap if a defender. The better body position you have and foot placement the better the results
I like to do 3-6 reps of 2-3 different variations of cutting:
a. Speed cuts
b. Sharp cuts
c. Rehearsed cuts
d. Random cuts
e. Jump stop cuts
f. Spin cuts
Yours in Speed,
Prevent Over-training Young Athletes
In far too many situations throughout North America, strength coaches and personal trainers make common errors in their programming for young athletes, many of which can lead to overtraining syndromes –
Critical Analysis of Biomotor Ability
In working with young athletes, there is very little reason to ever ‘test’ their ability at certain lifts or speed variances. Your programming guidelines must be based around teaching proper execution of technique in your young athletes from a lift and movement economy standpoint. Having said that, having 3, 5 or 8 RM values on any particular exercise should be deemed a distant secondary consideration to teaching the proper values of form and function.
By using a ‘Teaching Model’ of exercise development rather than a ‘Training Model’ you are taking the pressure off of kids to reach for biomotor improvements at the expense of developing sound technique.
Changing Exercises to Often
Although when training adult clientele, there are neural advantages to altering your exercise selection often, with young athletes the reality is that the initial stages of training should comprise little more than dedicated time to teach and become proficient in the basics of lift and movement economy.
Far too often, trainers work to make young athlete routines challenging and neurally stimulating by incorporating complex programming and exercise selection into the mix early in the athletes’ training life. Resist the urge to make a neurological impact and instead, focus your efforts on developing sound competency in just a few basic lifts – the foundation you build during this time is paramount to eventually increasing both the volume and intricacy of your programming.
Consider the Athlete’s Entire Life
When creating a training program for a young athlete, you must take into consideration their entire life – that is, don’t just make training sessions hard for the sake of making them hard. You do a disservice to the athlete and your business by following this practice.
For instance, if the young athlete is in-season for a particular sport, there practice and game schedule must be considered into the reality of your overall programming. Soccer practices, for instance four days per week coupled with one to two games per week, will leave any young athlete bordering on the verge of overtraining syndrome as it is. Your job during times like this is to augment them with restorative training that does not serve to push them lower beneath what would be considered normal and healthy biological levels.
Additionally, you must work to understand your young athletes’ eating and sleeping habits as well. Inappropriate nutrition and poor sleeping patterns (which many teenagers face today) are precursors to overtraining syndrome in that they are two of the more important restorative elements trainees can use to combat such concerns.
As a professional trainer working with young athletes, you are responsible and must assume accountability for their overall health and wellbeing. When training young athletes and in an effort to ensure quality, efficacy-based training practices, resist the temptation to do the ‘norm’ by making exercise sessions hard and physically challenging. Instead, follow the three key points above to ensure optimal training conditions and guard against the very real concerns of overtraining.
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