JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Xx&cBS6 .-[rA+ nIJner {ǒ]s֓`*sy;gpG8޹K &{kb \)JІ!Ӽ axW0_ݓ4GSRfKFŒc㊶j۴1?6hJ `DWfëHJd1~Ϋm*7gB0}hi15hcMKymszyw\mWUi FQYSE(򜀧kN$#y8Sg+&A:g/v>^2eHrczvZTH$"C(As\λSqHڔ=&@j V]z ٩4+{+]U.tw{3|15*K崆8-a7{Su״y0e-_QGlnsuKmyV׷Ҿ]H,ygZPf.cduTea  t2G xPAZm}icVn+T&I 15}֔aNToqDLҨ]ۖ8mbN70xUc:ŵ͕O#奷VH}CjW}08?x}ML˟714Gn1Xw,)aHoiV44@Tִ|aiRb[*D`@HYk+8vn~*3/QϽzt.O [Z\_i7 `J{ V?I5immMlqU}o}65T^u9EXn-d<giy_Ү=eGe&QSج ,:1Iocqʫ,` 8(9RJOsE·3jSop֙kgcod1zV:鈭2=J֕GRF_"4c%dr9ɉWu#$aC2pr?AYH[*n\W.H$ƄzUJD(E.h3SVХ`SᛵXy$ǹ>g*{⤞O3;rqrY/1XX5MC$R`7 oaXB j-DKg渱gNDbn.<0*dl *Eijpo1ĸI c!mJg*Ʈdp l⛨]ݳqA$gҼWwcM#*V] dA5eF&FaMi[i|;Y'PUl\v8SMn ,_8xn v* e<hk(úAڇnuYo i~zL `݃p)M_b# bnJAjWmcU5/a;whP)9RGOo_ºvtY.CyLԕ%ݝ瀥viמqZjftQ^4ńH+Bd,]7I܀'>+4[As;ey7ڭ?Ɂ (gtU܆}{y+AQC4QP4[ϭ^͕HN?Jkn;:\vqt^,;kPx;+5rжߛ8d"  &ODjjvWQ1C47)[nbFc3e;2ܱ1^7xh$0?a8-0j]*ܱin9c5QL^+j4% ]Rح *Q[\q2sX61ʍzҤD4ֺU]㡽*GUy(0asEg-\kKxh`n$7ja#ap." 9=2xi=ԝݲt}No F`p֡4 iiX!6=I㨫5[I?i' Bx}6-ʖhpmkΩRPr}Nt`v8qq0*JgvĜֶյPі6܂,㻹-vfH^Ewap5=NNkv.E)NDž\tpGZk-`/*ǐO'5x^'UR{vR=k&;nlZI `Fs#i87~44m&%sGr]^Eۂ'S!xNm`!h+ }}s -熴[ؤIYn\G:S/ZU[҇;VaZIyV_!gfqM3R5k#0@|6dRhww4р1pƬxxv#+Tp]<ܽ,fJjep@Laf#.W;w3=jcu㥙^%dmy>%3j-TEɏn~q].gXVnZHO3d6ÁʽW>\пsc8Az X#p'w×W^)GK>Q%d*VlGdHN?&G]-Ll?m4~/SҴH$9|@OU;o}!x$K&E7+KoշeB {bn{\!XBWgJY'pPZ 7ZĮvG9{Vِ?:}y+27)#a(~^iTAj7m]ةOɐ&亶P$M6c]iţkWm^9dgQHU6qy{Id3= .̧ڢ7T#`\,bIZ:1fګK[]Ua}u}&b2v}% BTB?QT"(ȅH-#PۭĊpshBIb^!N涳xSCh!\YEIIwF*0?^QA1>sڼa*qDh_^*WhnnmEZ֝sq&xL0$i>5[#x& {p4ㅜ$R UJ, *uyr1Q >Kp8j#w "r?4Dܚؔ0)e)IdBW_'?ƪUv#캦c]WVϕ T!$SrUph:*4)Z{W95,zmW\dU{ BN[Diɭ [mw@$w %h:mO>Ѽ̚3qjyj@Nf'Om>U|'-ư¼ZuRe>Jq}ؚ=,N;"4dl*?X4ƻtˣH0zoi-'cҗWVL-ǹF^qqW\{T/I` 36FHcEp[AzqY?s5J{c3v)9Vx9 DRtH4)_$6w-n\ҮR8X#!;XRAcR٢VCp=q~M٘Ae>8,ۀ+^O3+~+QW[F|=n,Z{+/(3WZY? ЃQP˂cv(9-YUKm3C!l>\#Jve`9+ŵr%̹^j+ю:?cR'yP9R:׏z žM͌/Z f1ե qk zz"U"IBUL dTBfjjMX38uħ$.8BOt=rY --o Ed 9|cּ ĚO!)E=t}̇3U8m~#AGQQ0OҐ@&o7=TQHdvyTǑ֠ǵLHLBGJw#q74 'J`4/'Cҽ"/[\ipX53^p]? 'Es]7gz!0եF3P;6 迱DAl`-$`΍2eG.#'HOE5r0ENTfbsZmBrB`OZZKio XvDɔ>d/;ҵ1=*Q gH30&FOZ:Vΐ G2"E"[CS}6?zż{BH })| <(P0jZ1"{k+ j=')cq\n{ lR.uu) 8>„jh1g#̂a^a=֕nUb#9>.\(ֵ%gdaPqh簞ss6e 8AϮjRW\øhg/ȼEsMonday can enjoy a quality speed and plyometric workout on Tuesday. Thus, the Box Squat trained athlete usually has greater speed, explosive power and jumping improvement.<br><br>V. Learning to Squat: Basic squatting principles and technique are far easier to teach and learn with the Box Squat than Parallel, Front or even Half Squats. Even in very difficult cases, athletes can keep upright with a locked-in lower back when doing Box Squats. It would be almost impossible to find any athlete who couldn t Box Squat with reasonable form on the first day. This includes girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Squat are easily overcome with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the knees forward or rounding the back are almost naturally done correctly with the Box Squat. It is also very easy to set an athlete on the box or a chair and get everything (knees, feet, hest, head, lower back and eyes) looking perfect.<br><br><br>THE BASIC BOX <br>SQUAT TECHNIQUE<br>First, assume an athletic stance and squat done carefully under control on a box, high bench or BFS Squat Box. Take care not to plop down hard or out of control as this could cause injury, although the Box Squat is very forgiving. When contact is made, settle back in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. Finally, the athlete should drive up on his toes in an explosive type action at the last part of the lift. If the weight is too heavy to do this, the athlete should always try and have the feeling of coming up on the toes. The atlete should have the same feeling of blocking, tackling, rebounding or releasing a track implement at this final stage.<br><br><br>THE FINER POINTS<br>Obviously the height of the box makes a difference in the amount of weight that can be handled. The ideal starting point is about two-inches above parallel. Sometimes the tall, skinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete. The bottom line is control. If the athlete can t control his downward movement without plopping, then simply raise the box. <br>Normally, I lZMb~׿tG\Ӛ&pCNb@{[ %_Z WpўqN2dcpc69\?3@A=Yv)ۣ񹀫FAAWLz5CVPNd[oA4.^hF2)]PW[_16zfpbO#Q{[[0i %m5ݐ\ :D5b%#`~,Q*e-vTAL 5`XRWChP&{QH'R ֫_%vASU>#5!VƝ0 @qH Mk4,UNIQG|hc]{=2Z쎧$VW >{,aS槮$c-UPA 05~Y81/>) "Y"2rf809gz1ѪgG?2>_kK ާ y˵0=kQd[OS[znIm~#9'ru`261+qj'Cdi"@G#QŤ"AqXtvOVHE0b)qqr 0)s9 RPkdlZ1rrm~_j6u[G 9# ȭGV11#24c' YoZ6B"׈!G,q S\W d_v2IV m+d QE$+in,2p~WU/,X&nJ쳠BG.~Xe^JƤ6ٌř͞mfIgh+rRxQ֟i .s4$vC~lq AƒH* gaXg>6S\|pDc3V+[rsj:׮F{ (KYbe7_+sb no($q}}5F OjSssi?\-9>/E G$mP>N8@EPYJ$D`' a֣Տ _.R22Tm.nwH PPr,EjcsD0SPݾ( \|H Nw@kQ~i(^%=A ^ -8c?<`Upyjle=I"=2؎1QocfK#& OV?o=p(p2F~γ([jhJX:/*''$MF'sLwʺU]z׶m{Wh=\I } A]aCx{(~ _d鐝kʚu'Cy 7! )"sЊQ#Հ4]~2٤4$>r8C8 NXlA Ni4g&#VQc-Wn]DDf"6*Irt,rN#"e2=\Z*#S%YuV!aq=DRq="Ob ԤQL1IDE5$ \ gTt'6Cm,l';۹oޒ_ep(vG8]ģ[sBr?^^YS >p cfAE_fFf$vlA|PYjgk ռo/ZNBWUۑ/{{s2< PߖuIƑ$!I>CaϏȔxki'ҰӤpܨ }d6 #sbBǿD) VbTq2Y6*}+ABXӈ׍~}qܙǝ_::bVB>[-g !TÂ>#9-NRtR 8 ;cv }BA펊nKZփsGAnVPRqNAӹ鈙_5 =q&