JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j( ( ( ( (bh hg.XrXJڥ|F؉v;Z+O~sq:Y_i1mɍSuT6Dʒ܆Fƥ(((((((J(s2T坤\&I݇:=P2p >[ſ5-BH[gbP61Ҹoơt2<*J18ǡ_Ir,3%jlsԊ >LqJ {4*fFٖ\dTD ΄>iMeh*Q^i.C[Es*{ߓ*]i7 E> ؈,+v((((()(4 _v3]#.{ >'n-nXId:~'zƽN &< yشA^-lK;Rlv-[ťU=39m$ZA+.:? ym̙91׮ x$UBzb*Uw;QWg 侕Dj2yjw Q"3 }?uXD,(0zm0Kwb\U*rh_S˯uUxFqXw,]ߠtMzVbZ& #Hj䑛H`PhJ )U'nYאʎ9ƫ͠lKc$*}R1>xt]j]:Hnif8OʽsNe@0$ ^=euZ^lL%̎:fQZQ@Q@Q@Q@!4)3E%<_}f1"(K2'^mhvKs]|L.$R5H}j$ʊ \ !8r@'5RTe+BNKFz^.:"H&6 *3R kN%`Wv2/X ;cj7YfW5}0 oͫt+3T.gvH;R5.8~:Ud0AES'i"rTWKmhLw\-$0bL]ëoxQ#!??kE4slή((((( JZac4њvqq̡pZM\q3I-j/'K0=ơ 1Mk(W[đ\#? 0{i3xi@<3]&&e#5n M砤 D +U'7θ+3m)Yo|c=* M<7A&R[Vr)~M<';)7T q&ZzlpMwPy[nP ;-,\1?՞T}[8Hp+8"khr(֧?eK$t#i$Qkri1]i ֪OST.|5iĺ6$Vݷ$qҴKFL&*3ȺCn>R J |;H,lr3;+ %S1cW_Z//% u9tiXƴ/C8(((JJ)(ii(tTn֟Zkte<4* IuanA1Ug+ZM("1 cw_c3Ed$vrߊ+&ؓ>\1\֚a`x[HYf'f014 })#'JDr{U۩"!P <ZI)0zU]vkw;OS٭H OkNܱKr@yj栲@+t8r+ҚFӣYTgڋ+oԑX5SL.ڧ b?Ҫэk{7cK]-Q@Q@Q@ SBiI@h%!x#qW ⻨.K8-BXVX.>bnXvP߸4cǸyg!OAӦ+!$GOJڀ579= KTnyA R֟~B8$gelteNH=*ıܙ?`^izb607vcjtBkVn Vl~Rpz%6NvXLŮz#si!ΚQћ.6ǂ~u&xT՗/Il'#cꨫyZ:Nq:@E- ( (#=i i1M4 Gff]]&ː9Ē zgJ HOLUpU4M䍛JeHÒP6=*-$F 't3Lv>X&vm^\6>@~g^+l%-0Kq ]UeAX]Cs(WE4NJ9v5fC-4S-Q@Q@IR1恏ixM͛ONN]ϰkOq =ĉH2?OT]3 We2kuܑ3lП.zc8lª r:N=?=N\\1o#+k(' X:_@6Y:_ZvEreEa+I&Z_k#-˅ICcБ\59%OzlVE b+ dn`9%EQN{,6DH;}ػ\F9H{jxAPv' $7vwDiӤ1'v<DŽ??v8O܊q?7ƅnr3^(k,Mc/W6שxkP?ɂoOTSrLG}iE|ۡ|B״2K<7?^G^|b/EDr ?Qf="g}k@&xFfŠ( III5OU,t[6.RWO]Yi{:_=?ŒC)quzҼ{PԮ[ƺyUBsj?=i35WGGR)b~Q(:iwKԮ4B9 sQS@Qx?xC,,< ޯ>-a'Qѱ_F#2R1|X{m|ٔzq]ckZkldjҌ&xTr?~kC W|"-䙹nʼ7_u& 7,s40>'P nV*˜n6֤RKgn0I?yÑ#O:Z^l>&Q\qW.v}:ǀϑn-y"JlUpj.:(iMEW81 r1 (6= ^2}R7vAf2ۚ*Y'7 %(qEQ#;7r=裑1SzsFi?|[&o$v~U&SbEGhWF!8 R'3f EpRuz4yϊ-^3+p@-VaֽN xbP??y3hKg#]]wX9F{tUh:E &X`^##kX;sg|pӌsax%ϱZ_}sM[\˷/j*Aqȫ9X:G8"8$fCڥS&nim(zU#syޗZ s׭fn/RM֏aL4Rdҟ_J\df>ԁR@((OP)&)kgG|OHVR߁fӁP2ӖEKܘxTa xq uk?^w[[^>cQ_6e^S*Nٹ>[GcW8$l Z[ N ?D%fm)nVu|)[s =xO!x>ˬ^˝ƺO Êg|tڀ$_^QcO=05tܗM/- 4UόOsKY :gh0!`c4ghR rr:zP.E )3KN3@_ax5ktxKmbMn/12OLߊC+T >l(N$꡺[$~ (<|Q~U+Mx~)%9rc$wǸ|sn-kYNg5:Md_plͧr8,tx~ΣG;uM 85( E4}id~XhzQZ-^sEfl(Il#|:Pygq@O4kpzSې(bZ`7;pI)vRAZZ%඾RO緥fr08 z4?g%$v&A+ ^桐s_*}IInx!SֹZhTԕsOpvo ӯ#.l?T"U`l ;cq5o~ߥ腳䁁#7(])9c+@\ǎ('<64/?ΜGA@lX8S-qԠd{P{CF-!p'Uj:?NkGb5}ԡ&G= { 9R42A|tF5kr+9= .EqsY6')Ca#,Uab<xȥ m'm0sz)ER!ch a light weight, this criticism is totally unwarranted. <br> <br>Why do some criticize the rounded back approach? You can do the straight-leg dead lift with a straight back, but I feel you can also stretch the lower back with our technique and get a better hamstring stretch because you can go deeper with a rounded back. Criticism comes from the perceived danger, but that too is an unwarranted criticism because we are lifting with such a light weight. Look, it s like bending down and touching your toes, but you just have a little bit of weight in your hands to help you get a deeper stretch. It s not that big a deal.<br><br>An advanced technique<br><br>When you have brought the bar down as far as possible, pause and breathe out. As you do this, you may be able to stretch another inch or so before coming up. Remember, the more you improve your hamstring flexibility, the faster you should be able to sprint and the higher you should be able to jump. <br><br>A Powerlifting <br>SLDL Approach:<br><br>When I was lifting in powerlifting competition, I would do sets of five reps with 505 pounds. I found out about the pressure on the back of the knees and learned to bend them just slightly. My objective was to build a powerful lower back in order to withstand the tremendous stress of going for a big number on the dead lift in competition. I noticed that others who did not train for the dead lift in this manner would have a greater chance of having a sore back for a while. Figure Six shows a heavy straight-leg dead lift, which should be done with the knees slightly bent. <br><br>Another SLDL Athletic Approach:<br><br>The Romanian dead lift (Figure Seven) is a popular alternative as shown in Figure Six. Olympic lifters use this to aid their efforts in competition. Some strength coaches have adopted this lift effectively for their athletes. The knees are slightly bent and the lower back is straight. If your objective is to improve your clean or snatch, the Romanian dead lift is excellent and it also gives a good stretch to the hamstrings. However, it will not stretch the hamstrings like the BFS Straight-Leg Dead Lift. Nothing does.. <br><br>BFS: Some coaches believe that explosive lifts such as the power clean are dangerous. How to you respond to this?<br><br>LJ: In all my years of coaching I've never had anyone get injured doing a power clean or snatch! I think the coaches who believe these lifts are dangerous are the ones who don't know how to teach them. Honestly, I believe that explosive lifts are injury preventors because they prepare the body for the kind of shock it's going to get when taking a jolt or a hit.<br><br>BFS: In regard to specificity of training, how many elite-level throwers do you know who do not use the Olympic lifts?<br><br>LJ: At the elite level, none.<br><br>BFS: Does the snatch lift have any advantage over the clean as far as the throws go?<br><br>LJ: It's a quicker lift and can have a place in the training of a thrower, but in a high school situation the power clean may be a little easier to teach.<br> <br>BFS: In addition to weight training, do you do any plyometrics with your throwers?<br>LJ: With heavier athletes, orthopedic injuries are always a concern, so with our throwers we do mostly ground-level plyometrics. However, late in the season we do some box hops and depth jumps, but we're ve