JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?YoGBӞkNSklzf`)i҉q[uU+;6 $1T`h^z~5i ЪCZ9"RN% Hc:iLj $Ƈ y=1 c9s`%wH2֭d$v| H|[q}RVd0_5bVP8w4 !ׁobe2ī&{N[M4![pQ G`4 =FlccfBF;qTGW۶5sޭrZBf̌.skb2 :8!( NIRI4irv4JZjrtO=*y#| !#!zM088##H$rQjH,dNR}L˶V +".9*aoZKF@;Y:ŽAl;r1ln#HP=d-dXNzqCWM4:qh{(PA#\gcPsBKpI /~g7$2˚n&8|n-n0V,Yp\vebpoK3M X@$nwۃ"a*'w˚z<0pLp2  dZ~}Z۫ ]WX:S FfҊk59Ϡ4أxX5/.)y8ʿ׮Qtl9Rriƃ&.J HsmUȼ3+M{I^rV:_ S}PeCTT :%%dV&(9溉/a$: M,ҹf4}2lexN9YKFOqT^߉&YKz@\JPX=,Lx*9 8V]R99n qm֟%YBWe-&r#*A5$urn8{8[Ume&Krp VvT #H갏H2ڲmH|p~űeǚ/#$UAM3ދUtM(cQir:sOw+$3j̸6@XK _F0(Re ޲T87 ITAʃ֩>#FF9XqNZ%ZZCW'-i,` #-׆.QbH|y^ޕ2\\:oiXFOzQڲ#azzv6J5ӫ4_j+}#&LB&4HG%µ,41ku;M_KFJz$Q^3y,B:ghe; =}9ⶎbQbvm r"ӧIbA:J5v*xis-vز##bױYZhPbI ap1Տ%6$ntOk#\qۈw 9=9[F1oDm~ q|~}crZ7[9 Ͻ`1P2N)9hZ~-Ȓ,KW\_1g* H}+%19^IǥtBR>pٺVu4qpf:Iޥ& ^ k̀l/׹O֦dJPGO'(I j{46墄9\V<6Fo-升$)"-Bm q-1,Z2[q$`q47H jnt0mwTa_Saֵ#p1>CaT<}9R5FqP wPk{voKck WV"A +`8֖o^:Fՙ%A:Nd 2zo47Fcԩ^f<0E*1E)&7%>fNp}ZK LBn~D>HS-"iUP=#<+}LZdF+;Q&qK3$${ xI7i-FSީ>'gbr칏<̃j*]-rt?)XB_n՗I#}( j΍O\imaFHi Ң-t9K Kkmձҷ?쬀uu'Wd1*\lZ?6,vyY8p될P:gC^ɫ15sҥQ#1?Ƹ(u.41!3Wo'aA bqO'`k~jp?,U˗-Ru*OCsN"x3 bQW}A57"XIe|qj!*cTe>֟%ԍ2_8mJOv[ S5'ITѣ v2K'y95 D`P =)ze .~xK 5O{"QP#O[vsvF 03_Eц?Xp=8=ؖ]d*xײxCJ;Fn#2L\A^_T6@k>((y|5!]R{kyz%&=]Ň+մ]ÂkrL/1kTB{tvCmA+%SZ ŸYW|Q,'o/yǨF< y7ָdbNZd7339'>d˛0PjS qԞ*;}>'.d-ҹkŭ>h /OºO[1lD"smz)Fo1-'ǖf9$̭b-=R ԆlPp~"6=D%s?^WO4yV! ^/XGsjoh2ƩGQ-/1P3VA^1 4#mldVX~q\ׄ.V^` fa饓b BQ1ҝZWp 1B$ Їd( bwA㚝6iSs\wwV͹FH*Ơy'֬ *Ud 57 "[\zTl@v1Z"lQ8[+ rN'yeK{2}hC8V{`f!H'< sFrzdoJjVI.NEo26=\ށ˪^ۈ#`dc:]Y/YS++\0 9:-$j0\dTdl^x[z;]REIoڑ՚0'85t`7,iA Ee!}:{Da 2-|8>/lo-Q㐰da^et@w-Hz;Z|)AK;4ݱi-GNzҴ!"-S$rJ›}MAT\7llWZxMKadwS+aiqcqc2&G7ajg\vȈĎd#G󢻰'pW~q GΠqXIӘs# Vd>#ֳ%r1:oGw!ߚ܌3JB nm- {,f:d*K ˩̩bXbݑȮt;Kj(g0@#֖k+ ٠,e{fm+Iܶ r"ֈ.N |HX3V Pm$9;ѷԻf}zR" h$pZ?j@rrJE3ax=L,@!椕HQ A\ yv$Q~ty  4H }A^{rLTrO#Llڭ> d2ӊc| qޝ c`jM%pvL7b:JfV85Z$pJ莍QW.-4ؿ$8|mOҙd9\=jp^n@Κr)F%-\2=i@*i8 4h*zp2$JEXϕ&A7z+І 3_b*X#8h&dgi7Fl`~ m("U8֞}A?b V NYz{R`$x*) E{qwe$,r1;zh7Z^q%U#}VY99}i8 i4MG1>Fۏpi1Q-ޕi!X}i8# T9#<?phǡ4\C 灌SX$pl8V< *1$2=)JHR1qpʼn \ guhpOQM8 jVFfS `2(B s~:T6]{5@,q@֥[/GAbfc#31VͬKs*7ݳ'ro,(6"0c҃:j2\u9m6v^s4.Y4P]aXs,PEb, ֯q%ME$LyLn- ws^n-ܡWFՠ:A?'`8-WzR{ڊ)t%nY¬zJE vKbBp⟴$pqEvLzQE&Z A+P3E"$W;MiPu ]M29E@7 fN޿EL?r*JE=ʥ_Qt(YJcRW36㐧+Hf6BI$I'&(Hgno more than 135 ponds, just to get the feel of the depth required and to gain confidence with the balance required. Use the same technique as with the taller boxes, but make sure you focus better than ever on your technique. Finally, plug the low box squat into the BFS Set-Rep System and start breaking records.<br>The Beginning Athlete. Begin by just sitting on the low box to experience the feel of sitting lower. Next, do a low box squat with just the bar to get used to this very low position and to gain confidence. Itwill also teach you how to balance properly. <br>There are two variations to experiment with. First, use the box squat technique of sitting and rocking back slightly. Second, try lowering and just slightly touching the box before coming up. After gaining confidence, you may then try a parallel squat. If problems persist, then do the low box squat in place of the parallel squat. In that case, one day of the week do higher box squats and on the other squat day use the low box. However, remember this would be only for the athlete who just cannot parallel squat. The only other reason for doing box squats exclusively is aiding the rehabilitation process of an athlete after knee surgery. <br>I believe that every weight room should now have at least one low box squat. Good luck! Let us know what you think after you have had a while to train with this new depth. Your parallel squat could very well see a nice jump! re the opening kickoff. The time and commitment these young men made to work hard in the weight room and make themselves better players paid off. There is no doubt that in setting their goals high and having a positive atttude to reach them, the Peck Pirates were able to return to the place they wanted to be: league champions and in the state playoffs. Everyone at Peck is 100 percent committed to the belief that the BFS weight training program was instrumental in turning the team in the direction it needed to go. <br><br>Thanks for sharing your inspirational story. The Peck Pirates demonstrated an Eleven attitude with their  Right Now Theme. <br> - Dr. Greg ShepardVID OLIVER'S RESEARCH<br>High School Average................. 3.2 seconds<br>College Average......................... 3.1 seconds<br>Elite Athlete Average................. 3.0 seconds<br>U.S. Soccer Team...................... 2.9 seconds<br>Top Score On Team................... 2.7 seconds<br><br><br> MEG STONE'S USA SOFTBALL TEAM<br>Team Average............................ 3.12 seconds<br>Best Tme.................................. 2.99 seconds<br><br><br> BFS HIGH SCHOOL STANDARDS<br> Standard Build Heavy Build<br>Good Beginning 3.75 3.9 seconds<br>Great For Varsity 3.45 3.65 seconds<br>All-State Level 3.1 3.3 seconds<br>All-American Level 2.8 3.0 seconds<br><br><br>Additional BFS Women s Standards Builds <br> <br>BFS HIGH SCHOOL WOMEN<br> Standard Build Heavy Build<br>Up to 5 2 120 lbs. or less Over 120 lbs.<br>5 3 to 5 5 135 lbs. or less Over 135 lbs.<br>5 6 to 5 8 150 lbs. or less Over 150 lbs.<br>5 9 and up 160 lbs. or less Over 160 lbs.<br><br>BFS Dot Drill <br><br> BFS HIGH SCHOOL STANDARDS<br> Standard Buil Heavy Build<br>Good Beginning 70 75 seconds<br>Gret for Varsity 60 65 seconds<br>All-State Level 50 55 seconds<br>All-American Level 45 50 seconds<br><br><br>40-yard Sprint<br><br> BFS HIGH SCHOOL STANDARDS<br> Sa