JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?8ҫ@y!$>078`z1玔GLGH q.F )$ri^iq=#E'tI֌``!`ތ ׷J6u!```J@bzPasHyp(, FJA=) Zf'H +zǧZnA\F8{}j6Lw1ܑ>Rc8Њ(Os֕y\T]pOoNb@95"q)4K c>t>Ìu{Ґq@cxԊvHƀqs@cz@F3QրqR(FG&*r1G#21@ `NOJaι >x{PX=HHVNJ$c5pB}<z*R3ގ ۿJ9qR1A#벹a D#+jR sXSYsw[h{dai'׭x%{|MZ6'<\l^ q^ 6 zv>gh9RǮ~m*FA=j1fS+;Il0Fd.x ڼE(F8T8'>ء #ʼIK蕅s@^zԏ Np@D`0'nͣؾ]VhQ {HG*Ww<=ќdN1^\٭/N6ptA ׷@<ʄm(8n vO>ݩ 5:S vFHA5'If/ݾAUaxrp&H&u3q^HI3I=h8i0Nc@GE4@D- %rJhO =cQ@\3f}pe}__ҷ--+cH#>ǚo# xn`*C4+ܟ3Lr{o8e$eQ$N?H?59@}8E1(2XK;G$׉꺜 n9JRڣӏ׬xF_ kL ,`3^9x(msN.Ygb ~AֲSj.W9'q4Y;Mi Z^HٹP`E'_ֹ O matd1|1^gYlB:"2RQ^)S)0FѸq}*[k89sVo" >2.=6MU<_]_E֯4<Ҕ.pEd9bϊb>iv oeR$Aѯ|KCZtÈc'8dpE0Ƃ5rH?q3rWXHH$⺛[P<7Ey$nNl\fEmp Td%fl.:6 4nm~pD\`g,O1Ӌ$<^{忖I<38$AQgiePv%AZﯼ8j߰z `J%k5yvv<ִp3<ڣObC@2T1uԵf19uZ`ÞPE @\S?)g׊!JsFl? 雃 ywq[ S~*VQMc(u>j=.ȯ Mg4rǺ+'~yZa2$kc?QND[IpKX=859/moES 㧭HVuvD@qq+ TO q?^5:57lv# VJ+h&>a{53Iq3yG*,elA 9Šdcۭu8#T5%XV$lNI AG*8:{{Z$;c9oW?2 ܝ#=ZX|o3oQ92lEzN= J z =8# lgdO|`K܇\3P2%>WsSPwO%g JRHM2kv!q~ ^&%.Vr9\c?j515M;W N:a( JQ"9I0ԺR?.,PFd+:]CnR}2xUάr8MzE]ɖwaxi>т =;S.9rNrw~uPX0lendOh1Սۖgm϶+eXָ!q9Vqޥկ*C++2 ս:A,VmdQ` ǥ5.i3I.i$cr9>}'Ve&pڤWzjxja#BGK8Uv?thsGim d1ĸ׹㩠 QtMau8oa ǟxNּH3yhHclqkϤ 8+شŔ*$8(pIq?m:/&/,gXt'߭sQws .oJ/,9çj[|yu? Xx7 ᆭw 8 v*%P {Tr ou:ޗo^t~3L+*ueF7v8)`c(ܜc+5#DE2w`z1m"щn-wXT^ÏLm"=.v&yj"YA\&ciGY;Rȴs+J]WN'ci.N6+$ԼS1 ں]c>'k%,XrsZЂ&)wYK=B 8?Ck ƒ N/F. xԣ]a&^DZ5w -%(~)5V9:+8aGLTA ? Қ8٢B+KtZi~!ip>iat#k5 MIJOCjL7,UFЊשxm͋&s(!V*{x<[VK ߌeqt;J=c$Oj?ZN]ٷXiiz[ĝJG2OaIt8MfRmvF9zd*sjkrsޛ¹8=8:gy+phQ*CƉ; ]$; c۽0(>:fmlZ'?]rKdC: c78& v<`)qҕ3a9AI'X 8E=4s\+|Jh=nI 4|I39Q<2}Y~fvg8c5w==y RkrV z=sLX,71զ;zu=*)A4M3zr+0j*7ϵ`zT:H%R\L#YWEuI2I `}GAK9,S r->HSqm2KU/8h< gmհTJ1K8 h2N}ZԼ=irjdu^5mZr `1ܧZG]WO.PZ0wӥ{F:~g/K,8ʺPgQf z#xFFFzqEH0F;sS*Ș=EH$!܌1?z~U"}ieH*[i`۸r=sKRA!+ܫ}k%-cƹnΟjAI`zgj#>Ց6w#!3gjOVw?FuA⣎# J+30EeO6G-s*@j[>nXg/XFEpNG'Ր1Qwak|F/Mkd^b޻s[f`}6^eS1?U 9VtSLĜ`ǹ~j=Ig֪,MY0EF:rOׁ[WP傌2$UO g'Ҭ^nN2Y< g%)Glwf>s֞V=IZ3\nFՙ$}\oS5DD &'FvVIjy r:cĻ,bd Rq:{$ϧJ(H#O! `ڥ6 tʾw3.08&nu* `38ǰ"E#\ֲvkwL z\ֺm#`e) $|\13_X:ҠnXɩ 'i'M8'Ɣ =(8A_]nYLW/_=S fHu=8犱lIw)t545-BG@Gֈ))JmQRBbk|ᔟ<Z\å*bc\ w#H#L\~)Th+Gy'= ~NTa$`bXGE'ӳR0@HOI#Y@LrA<siVr OJGq#֊ҊVc6#F:!A @?\d`F=8͐IsO&p}ݠgjn@%V;z<:Ui#fR8?&Ts{ HpCWHIQ3k+N& =/a9T0#P`} {T$`IT CX9x{Mt;˫D5Ɉ8bЫԚ|;Ė^vt-WdMmmү^=6-$s(Psu x59-Ξʟ* y=Z7DsL;6k). h2gL=sjvw6Z]oƷ[k8`p#qKKYat c,|7sǽU5+2z]q 3;FkaRaJUw.(S ch uSsqAGJrI#Ҭ*z;pWE ۀ>l֊xav&UP2x#A,>ڞg'3p ʅ1¬syQ1gOƤp'8T#! Px[Q:wCo635d^A{~5>u1֛h 3Aڎ79==뫿sfl?d}9\>,8+u>dEcrNDL$xbI<)ؿOS֍QY[X@49蚃#>[hB+3> JdE;$dRZ RZz\xO&9eM:F: pG ?_jIcd)*& mcֱO;.+#$^>|7{BL:l᧿[zq Ps}y,Q7Q5V;(l%֊Wlxs'BȰcz~oiMaR {ǡHanOEҦU,F\u:Jف4ʩܷ'83sӥ<Œ;cFnrS9di$XKgv z]zc*P>#DT|O8B8$8 OcHq(h'E :1ϒ,zf8K8.rO}i$(qHBT$?* $=ʓ`I&FAe]*y 0@A09敆pv)1hSM2FP!G),sP~=hRKAǡ B Ry03ƓrAdpNX(+Hǧ'vU$\rs*@AVPO>jU1sO@|S?,vWveÜQP@'=f$(Κ$USq#_lPz u85@rT`goPRWGAqJN8a]W#ߌ(G18ݎHH_J#V 1V5mI߂Ǔצw.GoZ@*vs4F*|s@y9]=t*:tR!XX'ی ,7Ͻ78A `TeP̓M,wi\avIELTnp1ڊNٓ@sL)U$r9=([nxSEpTrI$ҝG ;b)0s V/r>\QE"dC-HW`![[ 袀_ a,؏jA&"9QBPb(%XKqƊ()! jڠc&m+#aS. 7E2% GEc lxPI7$[|~F#4 HfscqҊ(@)A&۝U#>.2K1 (KR)&|BWpm+ڊ)b@_:5i$l:Ơc?PeWtP6 uHFJg(S/=(Bg: #B<br><br>HOW DO I GET STARTED WITH THE PROGRAM?<br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and condtioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A domiant strength and conditioning program should be the same way. All coaches should use the same ters, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-litebar (30 pounds). These bars are very similar to a regular 45-ound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely and correctly. It is loads of fun for these kids because now they can lift just like the older high school or college kids. They can build explosive power, strength and self-confidence while learning correct athletic positions which can be used in their sport. <br>The second piece of equipment is the BFS Training Plate and the BFS 10 lb. Bumper plate. When doing a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a safe position about 8-9 inches off the foor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for the plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<brkeUӺxU78ߑ< caF&[(TP\9edSR5P8*GH^q4ۄt-z!F!L02QE3[-&qF%gksL`4R~ğB{ĤjNUNwB (15{`qVͺ8Wny[.wgy!cjtdVggfm6](&[IIJ>ROCƌߚ $D@<0hhq Zw2x]vWY'xbRYJ({Çi>e!oʹ>_;qjU1U tAw^@ = o(w R"x{3.ӷFڡi&nmdEw~ZmynUȨXݖQw޸"HGCVj:k4Ǹ!+,1-sZrDžV5y~. oLuOƆ?^hOpb{I|kmG<;}O>UJDt%FA rFI4zE 8Tj(1li9.w M3|.ϺǓ{Y]z4ajY #!AŸxb;`K:/fjx۬^Iw@ ~W.X9HʿE_+{xEc!u&9biel4ѱh ^av*zEjxR+fԩ^4Ŷ: K*ev;ĻyLGlnIXq=Oz^ڸ9T[(Q.Om]i*qșKugc;b5i-Rm$_o $-BpJ9?@=C  =)#)==============================================" }!1AQa"q2#BR$3br %&'()*456789:CDGHWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?q9OQӊf<7=j~ـbҁx2Ocڠ08\n 0}kr7AUwu88M@v!]9dH?\)'irݱӰ_?* 3q\u Yanǹk<3U0W@de?;cn OSӠv]r٤C`xѿ*BwtEtۀ>Mdbqo'?E&=|积JEL>$7V9z.#db+{r$,Xޤ$YG8=Jl`5Š+W# k]4RҢ^ԥ60 <4;62I'(\F԰ScE%^G|o;il{EmGF5~qr(qb$nG+z=dVF{ QP2+x㼞Fh2)sliInyKcݺr:S-De'ǽz4. ⹍QZ"&7yE[Fm'=6!1<1sE09 xE2BG<X `iUЅbY5kR+1?Гs Om4:9<qrX;k F]c|ɩKI8 ])a\~469flw/rdp\O?`4VDшvfё@#\PxtΒasyD->]MfζT"fֆmQ+gdO94?5l;1K[2PHj)>>֗ķJ`\F7x=뉎(䱽. /3A$qJZA~K*k"pjp2?ZIܓҰw6'dEnQSnMQ|hq]㏞-)5"F&66.r*IX+ɤv>P6"DqҝDC:bII?ZSR֪SV(YepA#CޭE8&54ƞ@>xԱ޵I9=*د' \͛E`gllowed per game, allowing 153 per game. The Indians accomplished the feat without one standout all-star, as seven people had over 30 tackles in 10 regulr season games played. And if the stellar play in the regular season hadn t been enough