JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?#1Rni#*@9V38AQ4xҲ)L$nOz~U :Vv&|Aq3Pp}E:v#jQӐmAO=:PҐ`q) JavXT3M-đw`HڛU.$RZkDd2@Cڂ#'A1=S}.Fɫ,*6Ojɚ*V^EH< `bTB8SH&&NEfixZM۹Zn_zT:7C5< wоõ ?ʜ3sP=1Nzt^8i v@ THbּW$W wEpFʠgzרx6ie̗Es#ŽyVsX͆WXc,jM\"ܬu> Ҭ$[RGq:ŝFK+{#B}UkZh%hEsB$ 2{ya.5HvAKt˸'Ttzm+\gH[\rUB ;X<_źLjw7S!pA [6 W 8m܌uUFl@Vc9IEqeh T0QKV9LcqO<ܚ xuy-#xn?@!XP ҳrqJ,u tC  ҼTwm")+ar#ͧGqldM ٌku0ڥX5(b/o<}+=Ժ[cGנ*=*7EMf ^(:giҴyV`4q;Uu+uYQ%z9WPM2q 23ɩФƝRbFU>b2p}˝jvګ(HШ9Ҧ9|Nт޴1Gp(8* ݽiyN1H=0N@@T}j2=7ҊQL)w)'LJE@ϵJ=*ΡgǷ֬M2ЩP"A)0.Oݪ0)gjPǡxO E w ~TSWڠ5&mYFnz4C55ͬZ̭)as0!G8UQɯT£+ɨj>NZK hUAkkEg+JŏIa R7혟]9g۵!>݅pt˖_ IRqNխL}G 2Ђ2)|:S L?壟0} *v0iNڐP1Gj67p*ed:sߟZ9+᫬ gbŅKq֛bl-RaFU˜KwzI%f$BJϿ{.%ºmW'"4=n.l#{JՇzĈx €^ȍIE &q?"guvּ>(>&[kF(XHG^ULӰ1Y#𢕆dEʌ ?SS"\ o%p{C@1Ur>y $tEVGu_G7szM.t?'w>D,\^a?c'ڸؾ!M4q38y1@ Ggv,ry$\g)5JCwvu TG>v5m(zsw1܂D.ΝhGAqpĊ1Tm) YURBCRǧj`JNXrOZyWJ#U1{ַuJ׮3^d{{*ȨeW9U6/@ ?tZf^1bg\]ޛaB,֔#36E#o9)CT^zY%*`I'VF,jEQNjl.u;m˝D)JE|OX+E#*~ >;ӪyM=Sxbee10v$vѺ4& ckk:O3Wjm 1?!Njt7{aP̓3F\9׮:un#UTp0Wr0O#hEgyoZVﴔ2kxUkD'YE6؈N@ه`F{gq$"vOl26+~0b=*X_x{U?RF,`2?4(y6+Y{2HP66ָuD`yr0={zgKa2ִtDONJ2nbB?΋Y sSZ^;Vc|WfźU ,D*[^w[]muVZ\ 6!e;CXR4*Y.j;}kQRuvah(<9xEUX5ңX̄t=Lub7r߄Z+{uqSyU_sK!%~Ҵlu9n5;I-bMal0Y+"W[1-x)˙&$hc(BK@d%ea?%3G6 \+:v2w2Y%&7O)MHvTQR3i762[]ZaT`+5 )es)u{#37IN'D#u΋g$qV.;*VQJ.ewEMadǚհT7TV"d_? ުQal?tQL ĺVl+Quy('q V~AUn46no-|ɶ'q:\,E*oC;uk2au*F\\y=nk,-m7[Yn-7Y1糎G@<br>Lunges: This develops power balance. Each leg is forced to work independently from each other. Also, there is no stress on the lower back. You may do this exercise with dumbbells or a regular bar. Develops the hamstrings, quadriceps and buttocks.<br><br>Straight-Leg Dead Lift: Do this with a very light weight. Use no more than 40% of your Parallel Squat max. Do every rep in a slow and controlled manner. Most High School athletes should start with 45 lbs. or less. You do this one for speed. It s like magic because you are stretching and strengthening your glutes and hamstrings at the same time. It is one of the great keys to improving speed. dots when it came time to test. If we warm up with jump ropes, they each can do their dot drill during work-out time on the pads.<br> After warm-up, we stretch. Coach Scurran was great for helping us learn to stretch more effectively.<br> Next, is or work-out time. We divide into groups and do core lifts, auxiliaries and agilities. About once a week I take the group on agilities and do our testing.<br> With about 5-10 minutes remaining in class I bring everyone together to work as a group on various things like medicine balls, walking lunges, sprint technique, starts, jumping plyos, etc.<br><br>Is testing an important part of your class?<br><br>I truly am committed to testing athletes on a regular basis. This not only motivates the athletes by showing progress, but can be a part of training. Kids give their best when their performance is measured. We test in the Vertical Jump, Standing Long Jump, 20, 40, Dot Drill, Steeler Drill (an agility drill) and 30 second Jump Rope. The kids love to test and when they achieve their best ever, you know it makes their day.<br><br>How did the kids end up doing?<br><br>The gains made in the class were outstanding. It is great to see talented kids get better and better, but maybe the most exciting thing is to see those kids who can t do much as far as controlling and moving their bodies turn into strong, quick, flexible athletes. I can t help but shake my head and say,  Wow! Do you remember when...? <br><br><br><br>HIGHLIGHTS OF THE 2000-2001<br>MORENCI MIDDLE SCHOOL FITNESS CLASS<br><br>Bench Press<br>11 boys at 135 pounds or more. <br>4 boys at 185 pounds or more.<br><br>Parallel Squat<br>11 boys over 200 pounds. <br>4 boys over 250 pounds. <br>2 girls over 135 pounds.<br><br>Power Clean<br>11 boys at 135 pounds or more. <br>2 girls at 85 pounds.<br><br>Hex Bar Dead Lift<br>9 boys at 300 pounds or more. <br>2 boys over 350 pounds.<br><br>40 Yard Dash<br>Average improvement .36 seconds. <br>9 boys under 5.3 seconds.<br><br>20 Yard Dash<br>Average improvement .16 seconds. <br>11 athletes at 3.0 or less, including one girl.<br><br>Dot Drill<br> Average improvement 25.8 seconds. <br>13 athletes at 70 seconds or less, <br>3 of which were girls. <br>5 boys under 60 seconds.<br><br>SLJ<br> Average improvement 9.6 . <br>10 boys over 7