JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?߆OA#$ңY>Llb4ٖ>oX$9<4s L8 K6@Xo-~UwPI>u5v6?1S/M=<+\N3R<}y%]ޛ h(12Ok%|uxKb35GŒA9(K\QՓ8t[Vy% ;x?rJJ}|Iu\xIc{r!m뎸cVl૧_<d<yj1KNۘgzW9S;@b<ۚ& BW. +,usJAX-Ïyhgo4msW/) +a8~ .e 4-Gzkiu{2 {S@y^yҚUr߀X_Bt€=0ir+绯kp ֖:{ Qwo]y#PA6W+?sM_r(Vڄ7\'3\t5)t5Q5Ϛ}rR]ΦG1{9)g|iO&tP~5i{ڴP i~;W[ۥ";P0!1MThZ WY4*Y)<`c#@ԎjhWLWe=p:V $< n Tcҽ@ pj/] K{ח{[))}jPjVl =G֮W+ԎVYs4?^k!O@ )43Q@>_%Ԯ ұӚ'[G{:1v%wҢ `j30qBgFs]xCM,s@WFi_|Š=bҊ<#N"WQ@^Y3Dx?km]&>.UY > dl3#ig#og(S[6淐;{\x.DrB^9#4D~Q}j\d ^ R‘ztaKp>&̠Vrk+I)8"4_18+@/-EBFXܶEuP0N s6S=3DRA? ݈j =㚩ą$֋CJb&(>խklGֲvZp$q@xk5]>3e3!BPq&-gznكu<|v =V=6M%-gĥOc+ّ }kOD7;Q$z潊!deh~"I+PtZ_RӧP'#\[- [ a=* .![1)csUF qߥiaC&; Zx)>\j7wcc8Pmҩ=G!cJF ?yvA _Z!rz,I0O(qgN(O5gg+.F4)m#8]jZeg\Q]RI/Bk7jBʀnZ$r{h8NR`犉`ys~ [k/dK p2Q]?[NŔ D{{f]*x.*8bb'/R0Y#;5ưaKƄq>ipv oʵϏ9$wyi;Ӭ bmu<2r 7tĩ˵97g$ 'nF8.}xA^(,a|\񨴶WU֮C=V[FfɔJ@oZ}߇ҠWv!%ހ6|%q*s@NP:*ǖ@Uu 3M]H/ThsEĆRxoҖ/AsCY8ЄU$x&FTm9R(Ui"MQ,C)-I+MQmٳ\tZUmXhXr:{QYa dvP1Zs%w2Ǡ%!A%ċ"ek7蹣5WĝwFp8:4/Nk N{3A[Gd8=knYIbaC\ iTkj9BC;sUO!`P?'}R?Nҳ QH@ڵ˩&8fMg*)(GQ2Fc }J溍7d1X[ν14tJrSpÍ|M#xy"DJʸ񟑴>?!|W}n%@s.@+{{&'i,,@ǚ%&qBETgf9$@0єҬg`Hr 5˖bz>VE^ћnbs?Wxkqq?x5ERq~G5ݫAWPhĮm.,Z9P UvrgÖ;.#;ȧ PFe`gd7BS]|3$Lq.`&C)9#V^5-\Ƽ}T\ܮSeǗ:q]V^ECh&|ң- ]sژTo'@EtW VYCu`w{?JuߌP}g}k 8mgG"O?yJrsVb m3L ңCFV1s\j^#ަF}h w; y"hPT9ZΙ}A<&I^W/#39%I亙cRi BizI RR1@ _HuR)*9WwBujPp̣ /vd̛o>צɎ9C 9ȠU+3bkj,T<| 6i߷ |Q)?Zi!ɦZRrOм)K0hE5*&/ݠ)9'07(ShwRB0Nنʗ U2ð0^FVw9f9'ޘ:piH Qɧ1"3J0 SS S)zRf9}೿:Czڠ?< ~LjQ8&y[q}%P?ʽWPb-U` hkOjjБEPCۉR3PWo8WIfk/j6։lE\+2|?Zk2fq`,dF k[ﱱ/9:7' ~ʑ#gN/j2v{5'ɜl㦾e_(JOփӊR5[JW9Kgo>5Q#~HNJߗc)sKooDI4r@.TWj`MZeNA33B1Ȥgy!4֔8qT0pjAj~`Zi^]$ЫޯmVsa|]xe#ʹy5}K˅}J>&NuAfcS,p2ĞO+b-r7Lm{%[h߂1Z uI_ 7'#W/(M7DXcZ'0K#HP*E{_Ϋ&zZ~}Wu_;><v!8nPy,#oD T zs‘@ :Iiɩלb,.OP zsGJ:t4Jhh>qRs?j!ҟ ÕESz5rMkQ@W qZEy !@Ҳ=y#i쾄ġA1WO9/iZLLrSVxJĒO2\4Q.L98wEbӼO,7R}8b=SWuV/W?&)[dלJ854i994ր,A]v`S.%`~SN1@jcր-DFO_z)IҊucҗ!RixH ;ShC }8IW"& ho+=Ez';q> _V{ yR 5E]Do%!A ?!@f4O eFO q]䑴p[Ļ7[}z)_in Sogh<ҵ.I h?F5Cz'vG{JaAQޓ( 9MO֎1Ie.Jbje犅EN )@R(NQ@(4Q@Cх8E0#& {a;C}.6: EN`fҸAO_EYoђ8*0rFs0$*F p!= }Ҋ(4hR ( *;>Q@ Zx$QEX(?Be An 11. The Cardinals demonstrated their desire when they made a run at the BFS Dead Lift Record for schools their size. <br> Be An 11 provided the focus, concentration and direction that helped propel Necedah into the 2000 season. Coach Mach said,  I wish more student/athletes could experience Coach Freeborn and the BFS Be An 11 Program. The foundations in the Be An 11 Program are more important today than ever. There are so many negative influences out there, and kids lose their self-esteem and focus. A primary goal of Be An 11 is to help maintain that Championship focus.<br>The Cardinal football team continued preparation for the 2000 season. With seventeen returning starters, Coach Mach new that if they maintained the proper attitude and focus a special season lay ahead. Erich knew  If we trained properly and took the Be An 11 Clinic to heart, we would win another Scenic Bluffs Conference Championship, AND challenge for the S6O8'ފ+u=:tk5ԭ`oCXE {QEmBM~)%$QnyIn5,Q  Zo-= (n{PP`J(1AmOE gޗBI)\ـhyG'7VfhNp(Hw,!1rp}jo2Y3^I :qY n$+b6bp e&O|iBr}ŏ!T*GC \G4$hehEKsz(7mLp=:T]>CJ$cҬ%`H欘{Q j``AdS1L.3_JHؼc)$Qdi`0+9R05G1qN,FƐHy'#zrlg=WJ 2GFZ(<br>Power Training<br><br>What the medicine ball is especially good for is power development. Power can be defined as  work performed over time. Medicine balls take the strength developed from high-tension lifts such as the squat and teach thebody and mind to use that strength faster. In sports, you have only a fraction of a second to return that tennis serve or to break that tackle. This is exactly why athletes who excel in the weight room often may be outplayed by physically weaker opponents who can apply a given level of strength more quickly.<br>For most athletes, especially beginning-level and most high school thletes, power cleans and push jerks can produce significant improvements in power. And with limited amounts of time available to most of these athletes, the basic BFS system is perfect. However, athletes who have extra time or who are at especially high levels of ability may be ready for more sport-specific power movements using medicine balls.<br>For example, a volleyball player will want to achieve maximl jumping ability. If the player does a series of squats using a barbell, the weight slows down, achieving zero velocity at the end of the movement. This is necessary for safety purposes. But in jumping, there is an increase in velocity, with peak forces occurring near the end of the movement. This difference in velocity curves may not mean much to a 12-flat sprinter trying to lower their time to 11.9, but such training details mean a lot to a 10.4 sprinter trying to lower their time to 10.39. <br><br>Testing<br><br>In addition to their use in developing power, medicine balls are a great tool to determine if an athlete needs to concentrate more on increasing strength or power. A great test, and one that is used extensively in Europe, is to have an athlete throw various weights of medicine balls overhead and backwards for distance. If there is a big difference in the measurements, this indicates the athlete has excellent lower-body power and should concentrate more on BFS trength exercises such as the squat and bench press. If there is little difference in the measurements, the athlete needs more power and should concentrate on power cleans and medicine 3?R8Ŧ#5fu=GPIL9(bFoLpKwۃY 2٦>Ja&E3R[vw aS:zCyk!^=JV-E-exs