JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?q9OQӊf<7=j~ـbҁx2Ocڠ08\n 0}kr7AUwu88M@v!]9dH?\)'irݱӰ_m|?* 3qV\u Yanǹk<3U0W@de?;cn OSӠv]r٤C`xѿ*B2wtEtۀ>Mdbqo'?E&=|积J(,NOЎX|̿6Ӄb6aT7qO;ps̼&qZc95O知5˛c֊d`q$~Qa܅IP( QTȹ39iT 9'P#a S ²b1) ;pK{@ QX8/ '9Z3;iFBLojCnHv}( 1y9:H8pyL9 q1~{q5^}V9/MErygA# zҹˏ"HW>&m7ƴTftvY\M K22 0\ \zټMRcho» >eϱZ,,.ʢIg֑A\a'hV(s BڹiFh.# @CcQR 4Ga֦㰥C CL$Yv8RyO I F ۵!sۭ! 7X)l}1@z3?$ )V2O;A 9#eҤW$V'!l8PىP8=iKg@ *09[@h~ *@U@ 'ӧҤW0J(#˹ $B$<Ӕcr{''#Yw$2KX<O±dgM9,yUk`rzcҺaB+VKh=,ͼ>./,zb IR0shIjyn$vmf8_ƩGu$툢u#q.abq F |GtDfaƛaQhZz)2p}k|=܎V HS9洠ϋ9<+S=N9bzU.Bf1g늬m5*|QԬi3ʞIO$X'"b9 N02`7"`Z`I%V5 r~$;w; qԊx, z# c'Ҙc1)73r vWcS+~nޤRCnoV%dҜcHŽ™epFzӒUL3`G@!'jQ% ttŤ\XaNA|uT^#ԚmsP,a\+4dɳH& 6?ЖuαI<3vq#{tCh;IFFv4l<ͥ~Tex9HZ k+k"vn1=jk5ջH !TuM-Q rfr3.647 HZI_K HZRqcSP7 )728n I9Pinb)$QQ}9!0<*mF?({q}*ޝ9I|yq~5D1*96Ӟ3Iz񒸡$ӵ"N՛w)b]_qF1ʽpVCd` w$z ;hΖaA4 ^+V,7fI#թj2~뗭wu]8j1Х-n$fiXA*Uj0H@*Lt6ԭ >zV" ,"5]K!c zVnIRvgZW1Vlfh%˃#]`Dܱ^p~kH#Qd#E-YW_ fkF|hQ}jO Z juRd{>^r[u>³szQ8]gD%$m?eitϕۂ3֬j;8sҺ_Xec$vu6S7`5Pp'*)BT*f|m\H(>85)I0I7˴ H`!FF,NtE>^a1Ȫl1m}t@CZ͵JFFZq H\qQvZ_ o*^L'UŎ;XvF"ɫH*z7`٢m ŷ Š1Y ~E$"SCghW~$r;S2&e.;H<K, ';PN %Ru_b[82g72QT1n$"ibP@O9<m= ,zIxd,w0=VKk >)-aU$u5ּ_/$lI00+3M4\FrAqznL<AߚM3$Y]g}cU!F$mNI~ߍn!]~ujs1M067˟˃\}ͬs#hA* FQڍ{K70y$Fcy$dTOhslthzjv QHIU$8k>e͏=mRscM4;$Rn~b1 !r7'ԛ7]M.SRdXydmzĻGoo E`蕢s$'sׯG;h.ܞ}2Xhà!Np{*qi$BFs@]vTtwgm 5amG1ʹl:~}113v:T!]4SjZ)q$CtnAoDȋ#9qsY3`2;]xQF|( Р綑#m1ְ,g+_\DSN[ir{yf%RIivH6:9YxѹlxWhzĖ!]ϔxkPW@kpqgJ}"p:TfXb̳RzW/a1fOCM^Jv;XnsXzݍI:0<冿\8]8fr:R.p(]x:Pbd<7^4+I" ~Уt?J,4䲎\CuEZBmh+2ltk1>VF>s ,n&.o'. %ydt}>}]~K {m 3$2SުtOChƾv(Unة06Vnh$hx|rۺ nf#N >]ۇ?_j)8]VLѶO KS "!0T%ٰV瑭gxAM2LD`@l#;1PO X8AnwXӶ{PmFGfp;~׸,2ኀA>t'Qosr/%@Ұ[~k#qWY]29׮%3#4nڢr膑YmG+XiڈW&mf=xN+ghѴ8I?!waHuy=7汓1ؑU9W`[J8֩jhz7k9vx]H`@?ZVisDLѷ ,{w/Lk0 o7cDz.x in JqH;O/usϜ\ec8xTeI i8ۋi$i$crMu.?^+,zCvUp3$zDZ{ <b;WԼCp'oVuV.IS:ƃ1,h D}Oq'T⣺U0s͑wPF}:brd%&UR>V$ޘ)],:X1A]聭R@6GEmx\64x%O{G.˱k\v=+xBRywB7,.QcCMu&7t&! Ϋje_AçZмxu>!4sso(Yi}VQǛ#i9/+8¨ tkK Ck#?'EDirQc5SY2[\r:iB]"YL`PT`wbxD ZɶI3b;pIҪYxjH'9\V.k'<{RV g*RHf@Y#޴hR.Ss#L5Qy*z٥ (<$&adu9pNS^@G]v4QHz89Q'+n=@yq2lp?,Α<8a|5ve{;yT;~}jܶOhLpAż$;v4yCqb)h[fBYۜoeV76ҊN1 cE;0 sz.F" 8$r?:qo!BpN13ִAwNw3Nj@} vgH+ZH$v|`rEr*L[[H;=q]k#*v 7Ν*v#I1s鸧=2gVy#ivZs6 wP?-6QOait *$#h+pYJVk6ݾbF2}?nGdO+8 BĒiyFX&old[ym;XH̷R#nqMCodr>=F`2A`UolVͪ9RrO$֭%f<>1)*̡!9?2'If|xzcvZ$@T[C?,ݣWe9t~UHF3U ?r#Ikƛs*>BH9+֥q%=z$o 3ޒ"J@Hibp$'?PK亏Jힸ5YRL=:uCA]8c:9iQAq(BZw{p t  7z7{o,+# 9E 戦9 ru6>cn <|23qEDאv$M9*XAf,!7!7\%&.sj$FzmYXRNAݕ>JȨ#+C!p5 w1I\|ϑTR-e12ӤA.U d)6 AE-n_SPW&#qJ -Va'*+Wr 1<~lQYG|?R92P@;RL<),DɀP`3P/Bq&HpH$b\ңǓ4`  N3K YnhD;YҬ)b.P/p;BxRjIe`nij,p!QO'?*RRw9I$/=\uT#n7U\d2銕[*J1 ̈XYzUbJ|`;@6%urHGLu[`IJVbOJg09c=P'IȤRؽyf $nrr[O-Z QUv>L\s{Տ5ẜNй'VKVi0Cv `C#> 9Ƕ:S [8&g@s$3a?8qR %VJ00O28̻e|М XŽ19")\ߏ3 eeV$+T^)󀷊qК(J͸95+Q;# 㡪6r7[9xϵ&db/vTyS\hoto, I am checking Luther Elliss' knees for correct alignment. (Luther is a 6-5 300 pound star Defensive Tackle for Detroit) My finger is pointing at the middle of his knee. If I were to drop a string straight down, where would it land? In this case, in this photo, the string would land in the middle of his foot which is perfect. (Photos will be added at a later date)&nbsp; If you had 50 athletes in the bleachers, it would take less than two minutes to identify all the athletes who would not fit this perfect alignment format. It would also only take about two minutes to correct any alignment problems. There are three ways to look at knees for correct squatting alignment: Knees out, in or forward.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees Out: </STRONG>(See Figure 2)&nbsp; You will be able to see this problem easily whether the athletes are in the bleachers or actually squatting.&nbsp; The knees-out problem can easily be corrected by just widening out the athlete's stance.&nbsp; Widen out the stance until the knees are aligned directly over the toes.&nbsp; Squatting with the knees out will put unwanted pressure on the lateral collateral ligaments.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees In: </STRONG>(See Figure 3)&nbsp; This problem is quite common with women athletes and junior high age boys.&nbsp;Again, you will be able to see the knees-in problem from the bleachers or squatting.&nbsp; When squatting the knees-in problem will surface on the way up.&nbsp; The knees are usually alright on the way down when squatting.&nbsp; The knees-in problem is more difficult to correct and puts unwanted pressure on the medial collateral ligaments.&nbsp; The first step is to yell "knees" to the athlete while squatting.&nbsp; This is a signal to force the knees out over the toes.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>This signal may or may not work the first time.&nbsp; If not, the second correction technique is to lightly slap the inside of the athlete's knee as shown in Figure 4.&nbsp; This gives the athlete a kinesthetic feel of the problem.&nbsp; The cure usually happens after only a few light slaps.&nbsp; If the problem persists, then video taping the athlete squat so he/she can see themselves will almost always do the trick in those few extreme cases.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees Forward:&nbsp; </STRONG>(See Figure 5)&nbsp; Many beginning squatters will want to lift their hills off the ground and bring their knees forward as the main part of their descent pattern.&nbsp; This puts too much pressure on the patella area besides being horribly ineffective.&nbsp; You may correct the knee-forward problem by letting the athlete hold on to a partner's hands for balance as in Figure 6.&nbsp; The athlete should "sit tall" and "spread the chest" with:]L*}ȊqPdR9 6 {jU[lJF ܴ,>qZw?iE OaVl#$4 e?yM.~f.f[<CMhʞVWq{TPG=s1 0^XFƼqJ*eWP9hU1Pw F8O=2*pciZ8#_b>^; 簬TV d*KF|Aw`$#0)JXê098+(Ct1N@L 1hygW8S欠("I\TdV28#WL`g㠦wax})` O8)eisLX ;԰>(hB$\GT + vV;Y7+zdA@@Alc ȨhC( IG@# ?ҝ} P;`}jCB^TqP :teU9REO1!?tP|( "*g`q4ո^@0S}bs?tЬC/NYc1cVm!ᶱy,AX$Gj>c).YH<抺|T"9XA:",<Sp4.mOKqȡdȃ$qA&Mr Ԍz\v*-\uSL"C?NJArA$d֋cd9cP: bGBwpVc_IAzLv" '>$sK,(X `ܸ/znmlLl}*,@fBƔqP!舤JܑzZa[wRʡX h ,ǡRnV*#hjO,mu"'lxsELGƅ ʌu[ݲ@Ja]yG5WM @c, #(aM$>Ko'@X>'F+43rԚ%2a@`SԑbAcOަJwW1ZM$ ;lf8nrɹt$.8'U('9S护FԂ6FwTF#_zrhF'N*IRN?'H2}C*0F 9sN:SN! 8x^=;weTtʡɩz wq:1 7;tBnBqUdNŜ Ԇh):ttw0ȤkVTBW$$2:=(`ёgӖ z2h 岐hNr{HiҀ!N2}MK&WdtqLY29"3mXu iy*A>8eS1SʙĎ08֪7O-e8ޕ&ipI:qB4#qb=iZɅ ܞV=ĒA RO@)77ҝ䢨~𦜬Ov?Փ'1N2^Yj_B2*FwSm ݝ1^ $k S6%p/{)#<2-&?I1^"?7{xe~Kc|~a;̈́)#|WHjdž]&?jڏutn4wp\c4sqf~OcIYլ?/5˻1V팦n$)Vbi#Ǐ +c|~a5cyw zBfYdEFGw_Y# |x}uhp7G0eBί%xGÇ OȄ-~ݞX`GIR4S鷢I~^oJ(i *K0>>{32=|LϏ[kgysuA~;GSp%}uTŃhY]F6EEyRJD#PO{˫B>`;K9&.76I23Y}g[!Z7瀥|<gn9;DDŽz'+^O)QS24#y/ňyA B)EyJ5oS6sbOQzFȋǥǟqo#oWU_E>%oWDŽzi7w-Ÿe^Lї쟊?q|7BnhC52=d+#?̸c?DVocIX8eWw ?>Sݏ$G5fOv?Տ |LϏ'yc?DVocIX˸#TKw2H@R>opyʏzdn%.!5x{)#q_ T֣ԲH́m=;TɷM%ѤFx$Yo S6YG~!XNOڷO wwx]=N4p9':g3e|%sjOt ԟ(͏uOړ39':g3cS?LIN_T_A?7RӦx6?U>sjOt ԟ(͏uOړ39':g3cS?LIN_T_A?7RӦx6?U>Yo_p}x f_Ys5;t\U2$P$E!XsŠ3j#^W&F-,"a|npQAWm"L~Xyo[=X #*b 봬ǘnmܒGЉ0[VU5څ`2ʶJ(:Al@۝`}惮 pthe 60-yard dash i just four months. The Barbe players experienced a 43% increase on the Hex Bar Lift for an average lift of 426 pounds, a 26% increase on the Power Clean, a 36% improvement on the Parallel Squat, a 45% increase with the Box Squat, a 31% rise in their Bench Press and a 35% increase in the Towel Bench. All in just four months on the BFS Program! Seven players Towel Bench Press at least 300 pounds. The average vars