JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Us4"cN;Q 21^#4cQċ'6G9cQ] Cڽ :F3l ,2 ?ZғkO}9 }(A}j9 ʦH ={Vdžl3wjɔ`ZrME?ob^;ŕ MyB{ X!n8<9 C1OOµb8=*+I}*@V$3L'oԃi>F}џ\Q8]8L _Ɲj\nP*(`8SǥB!FhQ磊4r7 gy>֌1{VO,87Q;U#Fi؆[9L `gIy|-eTsӏRdш gjҡ%zUvr Qks-$qJF1ޜzE3{ZU<0y*6s jHa%cG{WO/O$xeR`XRs~6q]ڰxPѓ.Ňyeеse7?q}k44R|+(ZmXFTn/.IuZݩ2뚑,ec);!i*v7~ue>œ J7+Nd/% Ӵ&O3ukӴ_*گ -NiveuX(p-NFyQSV;#j05tM=ϕ۪P=z^?ߎwWhxEѫ10=+w}GC5'aBHGQMa]C.T@ &^ TKǥD?֑LHJi1i@] }i.O# ?m.{.?Z)E9"ϥVԁk)6}YlF:za5˅,38w1X o+'KV('b? { iU,2dw=3cfŮk+ '%ryoa,4SUȘ]_jH~OF(8gEHעu n[ 1HXڮfL-7A#zOmٶ}kF=-:m-%tqK#6!GyS!A>ߙvH /: Β%g^ލE w&\w5z^ ͑zƐjDFmD]̤F3G ɝFt-.yhw"c[UV'uW$ğjֶERbfV`_=\bdbФ-d{9 C8lz&8ϵi?zTvSߒn;Ўyh%+^ePUȘqv"9Z3ӌQ 6-3T'Udjxjμ>z4dg9+XCuaؖsoM1J@=1m mwe`g=y5^@r޽o,H>n^^ @;BckUwٗkO|SqEbjT9!m;W1oqj-p"MhZI&".j`rjiIr;P:o rzʳ^)u)6=/5@p=ȩ *G[wNt(X毇{!g-#z/st m6UR`^_𹡶3J1F@0jm$^ Ԋ7W9p1=k6ڝ ̧7:Fdm'Lwx1Ri+=̱^=Ev#9K[xۯL? 7ZԮF~JmzTjv{IhFШ4UQ.A9@/-iRY-=pഇLazbC/4Ӯ7fqjIOuHi\6]l]>0Fs­i1O'FL⹡|+Ɂo+Mҵ$cp>.^%stУN0k2e F 8ⲵ|_J+<95<8*r*QD@!:}jܰzHNH;\hn,9H8\QREji͙Cd ]?ιHem3<ŗ)Y%bLpvu²ʩYZτ4}]La#_3 m 20^Vh#0;e uu6\zTC֎I8'pۥj4"L–2R.%e#I5bx EMsokx EFuacbsc_ˬh/.grZ݆r# Pˏ)ۉ22>4@ţ>4 09޶Z4>Ƒp >]g8)|1O~^((OlP T9X#BӬWH88dy6ܳKf#aFG=+5-sR&?k~TDD׼uqvW/sp~P}z\x{̬?Tм-VSJ`7p@*+r=>< BCnc4K4;ڋXw ֝C){ ²*0tz0 ҖϦkli[EJіF'

(񔵰U;JWΣgfgp%mlխ_ZmCqk],#] bB+3Pԣӧ++OԢ&=YZ%g$E>ż6w}#֔CGXjjVlAOD~l|.\ 1ym#|@R=|ak%ϓ TYr`}}+{E?Ij_nyƳmuo$XK-b|OpNkLq` e9?ʹ}_zp3Gg=ϩp\5+}2[e}b%o,AʩD{dz{PQm.9bu4L\ɮoÒdڞᥤ~jF=`Wv4qZ,eB0sJ(JdAҼcĞUt ?z侴"N&f,{WNFvcVZqzGApO6t$Z|5'5Ҫ_SƒRTbVQvT \*-TH}؛uy$\ε Gi+ *3 X+ Q^N8ݷS{" 7Ҹ+ NLImĥM \ *ηPl !UaPx Þ]Q2E|{hFUײ}:U]K5I?rFyn}*{i-x"du[ jiz{6#F|s H$,{iKBJ/:^!΃ߍtլs::lĸ@g쨫͛(QWgld5bj帐5#.TP=b4|g ZJ16NN-jVJH-ڊ,R)5Qs<|CP1Ê3ڞ fNDO $xBG@R@5js3_q4ik qȦ7PhJN~P)nw=#L})Z<ңb8_=:WEŚ>sǜ*> 磹QY2@")[9t4v`:m3hfYi; Fڈg}(+#uywZ'5_ ~R+-#yЃ|Uw'fV!EPEPEPEPEPEPҎfK C we4F AK^Ūrk- Pi(AOIGʸ1^[*jqr{tt];; :Gxnqհqip%7ةoN䢯IWN~խr“s^YejwPI6muwq޷/.,dXѸ*= s-T-j H= &;n>𢷍Iktrt5Neqj0rqT$83/TroQk`tM*1Mqȯ A+zoC)n%QZQE=HSv֠ Iab!ʑ] SjI{Y[su5P(QEb{ i r`@Lyn$2O#;MEE;X)@)& UB Wր}͈{Aq!⢹e>l#{k3'&qm[JN4+9&Yq}0 ҩHzr*$f0n;W)W,q޿C{_'p][^é&[UQ[Q@Minn0S#횆h:՟u_C{_վ:W'^ѣF s^aQtTTO@6w_baU=Rn`9&'P=F*IN_2Y`'L%ES6PvS^y JҀO!1|!YiX.^4]'Nu#&y=iX}B}"zxkA?7آ$SINGg?UO_*w<,c^FI/8[结G._QaH܂k$cZ)<ʟfh/:J0$vT`Mt3G zW/Q/̀suG=+'}"2GJq 9EWIQEU"O/VsJΩGh΀=B7BўC)E+/"N@YT'y NTZΟRC@4QZm3췐xϹz8P9漷G8l5Q޽J,<[s`Z #JЕ,$YjA0jnߘsוsB2A@8ޗqӵ&g$`Ta0NQ"Dz (QE.i!y%@$E~g2%eN)E+84߅T svH(LQMh,bFzk)#wx?k#E3X]=9V.@s޹v;'lu'ީgU$f0~qX 9WI k m;`tYd|:Fo+ӓ-su&:)ua͝zUJQ{Goached football, I learned the hard way never to say,  OK men, we are going to do some hal speed drills. Everyone ad theirown idea of what half speed meant. Some went 95%, some went 10%. That is dangerous. I use the same mentality when coaching the Box Squat. Have a controlled aggressive attitude. Be intense even on a warm-up. Don t be gentle or go half way.<br><br>MISTAKE #6<br><br>Bill says that he  banged at the bottom. He also said that he was told to  relax at the bottom for one second. Both of these actions are completely wrong. So wrong, in fact, that these actions, in my opinion, were the principal cause of Bill s injury. The spotters and lifter must work together. The back spotter uses an overhand grip. Do not spot with your hands underneath the lifter s armpits because an experienced back spotter can guide the lifter into a perfect groove (see Figure #8 and #9). <br>Figure #10 shows Coach Shepard pulling slightly back on the bar which helps Matt settle back or rock back. However, notice that Matt continues to pay strict attention to the Six Absolutes. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High Schoo, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation. The Squat Variation to start with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Variation. The Box Squat is the preferred lift to do during the season. There are five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced lifter at any level would benefit greatly by learning to Box Squat. Once you learn lifting technique on the Box Squat, you can better u6wਔ!6w!6w!6wp!6w੔!6w(g!6w}!6wP6w!6we!6wx!6w!6wઔ!6wXg!6w!6wP!6wඔ6wf!6wH!6w!6w!6wg!6w !6w!6w!wf!6w!6w#46w˔!6wf6wp!6w!6w๔!6w8f!6w!6w@!6w༔!6whf!6w !6w@!6wǔ!6wHg!w!6w=!6w薚!6wດ!6wHf!6w!6w !(ǚ ] 6w`Z(ǚ ] 6w}E(ǚ ] 6wT(ǚ ] 6wP(ǚ ] 6w\(ǚ ] 6wxE(ǚ ] 6wU(ǚ ] 6wE(ǚ ] 6wb(ǚ 6wPV(ǚ ] 6wxҕ(ǚ ] 6w](ǚ ] 6w(ǚ ] 6wa(ǚ ] 6w(ǚ ] 6w\(ǚ ] 6wxE(ǚ ] 6wp^(ǚ ] 6wE(ǚ ] 6w W(ǚ ] 6wXԕ(ǚ ] 6wb(ǚ ] 6wƕ(ǚ ] 6wPc(ǚ ] 6wɕ(ǚ ] 6wpk(ǚ ] 6w`(ǚ ] 6w0h(ǚ ] (u6w0h ]`6w&h ]`6w0hh ]`6whhh ]`6w h ]`6wh ]`6w'%h ]`6h ]`6wh ]`6wh ]`6wSh ]`6w'h ]`6wArh ]`6wh ]`6whih ]`6wxh ]`6w h ]`6wh ]`6w8hh ]`6w}h ]`6wh ]`6wࠔh ]`6wih ]`6w