JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================uK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?4|SD5jDYNa{JF1Q+'o՞+Xa-Z&/i^0O^x]n]66G $uZ)bU[S NS?^Vx7j? eu(G]4״[3F؅ @9ec)ԯV-jDh} Yp1#j|/Xy<@Z:049U+t8RvZꮬ zWN׿{qQK-m/" 5 '"/m8ݔLzIlh.`ɖ8Ǯ*.|u{X5FJ:A hv&VpN0@kOHMCVA2H҄8~$$us̰2IǥoKcmaP 繤JM毈"g*::[(CtO,R̽c}+m{{VئZGu5F6<=EkNֱM>]JLy$BI$:{ 'AUuMy-s~d#x!r6}??J4ta;̾Pfq+[meP;vMfYCbфo/b999nudrxCV"'P_b7uH&~?ƽKX^4"Auxe܇犯Uz4MI=3IHߜ U8Y`A7I#˴ϴrk<.iFw69׳dK2WWjzu H_ƽ_ò#V ,!VsoE)Gc;:ڞ-f8A =?x48Βl@Bg8=k>!cLE9u򭿊gOʟa &9-cڅΉaL,B;[E j @'ƴXBHF匀Os.9-WSDz淉xZxGOn& $s'j 27|*4?j8eFGZOl߼2?1M5ҧ[h֤3_I(URʩo%߂,Po~+7v׹9EM%$yt xz&GsOc ׮+~!G ,68'?yoڈbkI then pick out a good junior running back and a junior volleyball player. I have them both take about six max jumps on the basket. Everyone visualizes how high they are on the backboard or rim. Next, we do a heavy, heavy Box Squat workout doing eleven reps on the last set. I select more weight than they think they can do so that they can just barely make the 11th rep. They are motivated. Everyone is clapping and yelling. The gym is rocking.<br>The average running back will do 400-pounds for eleven reps on a Squat Box which is only about two-inches above parallel. After 30-60 minutes, everyone comes back to the basket and we take another six max jumps. What do you think happens?<br>Most coaches and athletes would think, under these circumstances, you couldn't jump at all, let alone go for a max. Almost every time, they go as high or higher and do it almost effortlessly. Now, what does this mean?<br>It means you have fully recovered almost instantly. It means you have the option of doing Box Squats the day before the game. Your competition does not. This means you can make great gains during the season while your competition is stuck on a maintenance program. It means you can have a quality sprint and jump workout t