JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Fj٨ЌV'晌 1') ΐ) 3(ϭ'\K3h,1Ҍv@ y"{P烏Z6O'[?Ji3p?*rb5Ϭ4nlmR5ݺq>³$XNA&O?.UGv!4h;-B$r4Xvs 鎂a J9<;sFI4:H(G)He#j?֬ߵėM5$1b~ji󠑏ji$=i:OHM K (AN OQ[CUr}(c]ztUHݑ ֬XkZ,mՇ"9 U.'|",Q!a?  ( ׎yؠ}I3ȤHQP^1ֽ3¶jf;;q#׭M9B\RQm^e5p%͌w RD8e#5DߢۓzWKF wXR$/5B_I']ɿCJ~*It{x㸷gGI9sïEhe5ԥkWIlb  PMe'Y4Fֱmy 78(F?*'cm?{#Y{ gi4isoI t ڭ A_(427+ ޹tƣLnPD$W2zW%d<؋TCr o ݵWaX[t瓹gϊb|ҜVIm-r95$cFX})S/nJ'T*8M'h @K5ܒ';Ҳ Fph J#xݠO5i%UALiT Zu& s0m,]۲\ϼrg'MV[3;'W+7 rh XCV- {+6:jTQz|8;g,!k-_M qlcNLx.j2~(6ChVqj/uFjbZK#~[Qhk}48 O[L2I?ʊhWrCE0x*D[nm]HG+5Y~;ϵr%'16IvjJQgL15y߱C{s X(]YChfi5G,08+Yzle\21q(Ϯ:N)9qMn\Uؒ q ֞'4##O >֐m+ZN-// P62]k?XGjKkVۑy)dpMw:G6WySH;JS1FuZ Qf,.P}*_A6V/ҫmK/LIy j|vHs\>i:)6 [ x|ƈy{zԾM;Zɞ(C*;qyW_L4Pm2Jv~aRHP|R1܅$=!'!ͩGgWW1 cc~i(q]5LWi|dR9518Fkc)IqպI=ͯ-aдg<]B5dk&T  2?*-BOg/*pqX{T] SSsA&å]N0j[eXۉ#׷X85~̃څЉ[;zQM}+3jF(\|Lz+^w ~uFJlHQԑ)5oi ȒD r 6b `}+Zmsܦ- Lz׍to{X_xNLS:0FO 5iJ0@[54-m,FO.>iI|C1!c8C"^^ۧ#9?w C[m/Fg$0y?:c[{,%(7/4091a*HQw< ִ4AK~lGQʞz lAK$R(tGtEtl#~Ĵ}vM< q5i偒osijt{ևjzgaj2)^Q/VXkEVVN8y;JŏL߽9Q-ьg(t̒%<Ɉߞ5* F |Ou>mAwvGjd)IݐXrx=1=!ֳh\5W.0saFK8!mvUou$U1^jJ|5NNM w`k<9:ag۵g vqθ1 1#\'#ZF:AzGbOFez+8| [ڍĪz2xV[Mmr*=?wk[}X!f qǵ),cԇ<j' d~4+{O^#$RL?YUݙXK(yp:W'Wuյdebo29aj%%-%}5br>kkvf#νLO>>kaڕ Htª\JH:<>:wťv/5QoU r`@= $ם-8z8խBl0V\k޴и`]TtwRi̙ҫf'j

\=b<Z(KgUc{TF;Tֺ^;+;e9X5EΊNlm3~4ƹ[fOs\*\ 98!)J6} )h>(0=꼭sf,\UI$ ZKd`u~!KEה{.F8!bjFQ\oau9_颗->"k{fj0$ǭS7,Z¾dǵH;ۧڼj=Y-oKh]2 ##V%|n?x\oxQ L"UQlҥ[n&mHٽIP'|o +Z9nK(z(I=p{{]7ʌ0NE:ا t.#pҒ_17{Gx8fR#."=@m+̗͈ ub z؏LwzDͩZ1F0b!g;sڭ]Yxh NhQ@,A]z5vX*mzVN:ztՑI]E̹.]ͪq\..=vP s;mjb`0_J̌l5;kiRG[];\včZPba9 ~QX8&F<-NM57c}3[g-򽺴W 2zfbc+h{}Hdg+0k:zjqIJ`2 ?n~5ւZ6㿥mܑ+3|?&ʵ&=@yz F,#*G\O'86Vs^Fd)!Gɯp-$ab~P5$E'hP淴M@ xOn9r qm"PApE]vIꦯTf:G7xOUbfH~O\QAyA3ǹ5\ץMvP j9\Q7⳼u+V\O5Op`1$u~I—[ѷnlW!,欒j=?)@sEQfa</b(#րN#4ր6"5i=:OfguC_֬s.t8Ȩd`cΖ]uHUٌ(fݻo*8GҮU]S+Зs>zVZm+Ƚ6LO4dsǾ&zM΢Yx;}Vb( q+8F=Nt,h}%}@Li]CiI8Nݽ f^=־#h }+ԡ-:(̗(MsU$:T)'dy2\#?[6n%ae@Rr=n% tcZJVjKfcLj\}=*NJaO\8pc=r1k1OS^ \YGqk!ߌ/̇Y[W7 vzVU$xoO!WIdD.aڦ"5m`ZsU/y8.zS77v3:N#EQ4Ni6}gTc;fqi4w ^~uwM$gғبopOXc2ݓ"m HS{bƑ \v2 㛺hEi&v[o'BW<[zt上P!Gҽ~ Bڇ6H;YrY A1w=#O9jxuK,g @kO_iVQ഻FNOg@.@/m#}8$1,?.Jf2jXXF/:4tz;WOfI8gKH>ޕv$|Qe,"s\UqU&rT Ƅ/[j fA,}]5IĐNAڹbkheK?5o }0rh8s=y,WZrֺ&K;b DC4m?8I:׿E-*Z$!$eNqWnn"@p+0NI{E'n֙y.ӂxG$SHɦ1RǨ8J)0 EI30svOjRʁ aҚFH!99':rq~5fټ {>Ԭ3/:^mE9p;}ka#5ؼX5TԔl>4 .O\ fWtv%wD$Ջ^D'sI(1j~u@_aZَ[RwzKy  6?KUN:W-X)hX ƽ; b[#f\l5aDݴV1o=k'dd-H#5-ՂUQҹm'Z7.rq~u|9AٓQ8Y.,ljzi7W0Dp9xSmH}ni _,!^yQO<?‘dvVr=Ah \?H8#;(0 y!bdQ\`df9rqڊ{㧽 jj{ Wf4m9#"9a " 柎O\bW'V6pyk,T.慎b+ʠtkt jcGs -4?aRw+-9QWU{F"+0A<}% sA3ͭYL_}):,sJkS!űL-N怠?Z*4Utr#! mlb`$ERFqҁASNG dZ Ѹԇfx`Py浼9q$'7xz=ɇVgZhnLDc#U9+eY+#i_1UZG_1eԅL2x+\}Jpf)<2]Yf$lFaWV {Ǝ*0uIRVdž5x "蝭Q\)(Tܚ_Iat);IUSnS[vh<+GBGYw۾yFY] 2 rcZFg=Ϩڃhv(9ǭ`N;>s] 1[+YH8+cMǛc̼OGuU$\ ҮgeRj WQGZNSl`~]+gİ?za2HVCB @Hzxs(/ S@g cEB##;Gךx9&>Ԃx< z@H'a:SHA'Th$vG,6xGLW-^JHֻx*=+mwDG#.|/}fg=8ERpqV>Ϩ0$rxiX;ܢ0yM31 Hy ֧ $*˜RAaJn1HF{z v\EZKs0r1QH , tzL, /.G (F~_;yyO(ѭy1@PQE 4tK ae;GWw2˯6v~DT.ᛂ@߭W $7步^Ls Fҡzqm"2& !q9#+uaz j?U5gVWžcGcᜰ `7T*&~(?9lTm/)8N:D s ( dA/OQINQE0BF QE(!zzha>dlE0e;'s4QRkC\"n;1_Lm%rC5lK001Y5NGmaaT?AՎ>Vnv z}!4+}z(s V)*0|tV ٸ)w]LZknb\,czjHIT>DfNXgCA!秭=l8dNOj)`ph ~c)0X`'Vگ=H ̹2iG؀rHP"W88) H !鮘p߁S=ZĪjZQ,3å0 rBI늶5 prqO@*A(:7M $rja91a86-W5^{sR?J6AqR1PISBGJT'*`O+ǯOdh[@,\pq@NAq.wb19l>#,kOpsޑpQuaO"`(z}vL ~P:G?J(`wҜ聟Ί*U7mw+EeGJM&:b*XDPy֘έˇ(uz(VR$8f( j%T*HlQE.qBI_'H[(!#tS(EFۻ7#*(RQ@zf)?Z(?into five sections from Unification to Graduation, but first lets discuss ne of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and condtioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion and i is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specificaly by BFS for training an learning. Even a smaler 7th grade boy or girl can learn any lift safely and correctly. t is loads of fun for these kids because now they can lift just like the older high school r college kids. They cn build xplosive power, strength and self-confidence while learning correct athletic positions which can be used in their sport. <br>The second piece of equipment is the BFS Training Plate and the BFS 10 lb. Bumper plate. When doing a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a safe position bout 8-9 inches off the floor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both FS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thck and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for the plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<br