JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? gӽ#⹍(8+34O bAh9'ɠy}JR c'Fϥ'h<#jOƗAŒsdv4/ArO'=;R4Rn'hqESH9=2)O(Q߽)n $yF9NxҎ:@@9-Ӝ悃 =$t@ ۃO40:~4ˊ\q=(h(4}i3@M֎<VBH{`Yp>ƊC!GUn€jzQ8^qF}($3@ ~Tӷc4R0dg⁃I߁FSKRs?Z Z((D#8'L 9=ӗ#?p~G5Hr}@QO:q@ގ;Jo'Ggހ&NsA#Kǭ(H@z-NqV0T#9I%H׮PlWIڤ}ƙ ҁHWJu4߭g`SH)d d4FI8x#1:h.9QFF6D ֜g'?ZNsFAsA#dG֙TR mHԌ})4AB1җ$@i7@?_x~W {ӸSh$ÎzsV,%Xb\y>CJƹv8YYäِ2ZkNL̽?kujǘ29=.햑HycCu}@1Zv֦#qK@tn'QnNzqKґAI> > LǟA@ MJLpE.9>ƀw=}h ON1JO\c#3h9\*8h.5\ON "SwK88`NѓOjb`w.:z\{TۆӚM&d3иC(ңN(wg8Nw& 4AZsҟS"썍Sy0=6u0ϞJWgu8t &$~eǩO |I}E@D*"2zIsc9.䭂qJnޣyQA##*D'|Gc('9^ӭ8SHX@'<`41yw*P=)71N? $osED]1ߊ(!t݌ >==)Ñ:Ӱ~lVМofe Cp) 28Q.:xlXXxҞ px'< hg- uIbQ@Hdg\RH1bA <iȡlB@B`zS8#)GU.}jMNq RnGS `qRN3?Jf#߄2rz{drxQM&ݐ[G9+Rd36W7F*J$ݒ9LֶTUGVZ,ȡ]cݏZv=ݤLV0>=k<ŀQe"ەQxh. j"iQTNb9%sRm SՉ Iǃ2( N1’1E=4 2Ь]2pN@R)7q޴33|1g7)P+q3{} h i$PJGOz짅ID;:wWڅ+r6q\57DqĐprzyǪZn2c*QXT85G#HIFrUm2KY3ǣ571u%s#_\{5Z8-dn>E[KexUmBǷZ˼%. tQ H%8LdޤX3iQkf6FD;}3]I[@(PcZ,8@+YiLw[ˌdqvjx%eݘuyHfۏc_q Ԏ@礜UNB:*#(0iٞ@/ )U@jcyf$#~ N$J7*ǵ"+ 7.IvyT4qja mN 0Ȋ'ElK0b?1 opyy44xoƚ#|sDLr83H_ WȢPAr1E+ KQ% wr"~V@YIyYX# zVƠ@ݻZ#S $zTW~ S*ct,0JI߇yuekB ZB݆+{ms4La,S+KON>fQ(3X]:SqnWJAlVtUm˨eAyty|^O^jh8㲩9H6qEAU$;I o|V~VgbkV_% _ Cit89k5.@ K BXԛq7ܼ-7=Zjʃ 3QjmbS#y漟Wh^SPogN7w:#sV'tArV|+rI]\2 QWzGgE|̹ >`Bv%=Al"q(zqNi1J pK2|T{pA(y)@x9IZ@"W„ʇbN7c׌yE%p2}8e1@@Uf#icƱ#{1警t:rkRʯ$`{DS,mֲ/dHАJ):lӒgڣ0HV8pcی}kxIFEr{hw;8$[*ǙOr08n#a5Ai c$MTXc992(0N9hs#(+ڳ  d8S]" X䝭b4D Q4+ݞ]L*߻h, +2+|tc(u!V>V‚F3P !ƑgYNFswR SFOim9`?ϵG$\n,ZdP񉼹"+`}tmq)\$&e:C"،VU;0NÕj7  ֤iFea*99AmJpz&4(xAz֋c؁Lkz@\R3ywL}* F`l8C_yEl>Eu^E&n;Ia/*+B\+ʞ!U]JkiE$åT\ގ%GsL(An{feZC`?>S9j&AGz"(  ٝ5mR:cbʩ` T ]'M,Q%a+-5 s[jV=Acd0{8#d+gAQ89ѶF>/{F^@QÞGgo(IM"9}%sp:ֵV ϗbk]6׵K{Gpk|Y#?g39/c8aulV[2y,0941`BQRج퍙TeGjH!?.8@$G,8F+7p!M; őu4oy=+wS-֦ P:<-`MUG1@6imqֆh2ܹ O#;Xю2GJ@;gںo )3Okg wps]G-&=Ï(aG]TTIjjZ҄p͖@pFn o$KswrJH]AWS'Xؖh%igY&Rs֎^2K&~OA.ea,,HmL8u-1Q1AO,ԖZH8,"X(9^Ӗv*>-$sFu\#x4+Z"^7!A s8O_+w Er흇fi nԴX+F ? {%5ۑOP&!4_:íuymm"d!WWD"f[x䌩I9%gt@Hqs]m-RHda8#:g4PۊNW<\K{C[ iV;s}qྺamwq-|_n3XV:+k<1D¦}IWYk+-D~n6ө'-q+VܔKD-O HmG`H}2y5l 1qFm=;D^nX薖!J*rskXf)^r=ENLcQEcsDMJYcނ\Gjt0b)HTn?ϩN]TDSěcD FI楹H\avh%UU'nFz3̊iQ\ }Nu>Ln0Ýçғ ە jU7 fE`}cBAbƒ^$["8E#\T9lҏ܉ uR;w-\u949`Եu 3%%8/ΝahQ3UѲk3(RklhBJ ɵb,q An(1tpp:TK#PjȨT@`ԱfIm1 =*LT.ܜ˾Y3z^z~rVc~TXC(%]\5ѿYTF֭Ɠsu#K5.p2Ҵl>O[zd,+]Q3m.E5ܓz+k.b#]iu$_@*XlQ $v)zO2B|Ό9 i8yg93RJ[W:M$ T;' v0Q>٭ Z4Hje27 c 8ت{ 1\J+BES$jTȪcB^8#DR"S0T̅0@X`_n0R19 0LnۛҦĄA>a 6ǵWؔΆJ64S4 {Sq& 6 illustrate the Jump To Box drill. Step off, land and jump as in the second drill. But this time, instead of jumping straight up, you jump on top of the next box. Then repeat. Your set-up should include from three to five 20-inch Plyo Boxes. Each time, you would step off, land and jump to the next box.<br>The fourth drill is called Rapid Fire. Photos #4,5 & 6 depict this as well. The difference being that you do not stop at each box. You jump continuously and rapidly from one box to the next: floor, box, floor, box, floor, box, then land and jump straight up as high as you can. As you jump, bring your knees up as high as possible to your chest as shown in Photos #7, 8 & 9. You should go through this series three times.<br>If an athlete cannot bring his knees easily to his/her chest, they are finished with this segment of Box Jumping. Those that can, go to The Rapid Fire To Big Box drill. To do this, bring in the 32-inch box. Go through the Rapid Fire sequence and at the end, jump up on top of the big box as in Photo #10. From this point, if your ability permits, you can keep increasing the height of the box. Photo #11 shows the addition of our booster box which can take it up to a 40-inch height. Photo #12 shows P.J. making this height. <br>Even taller boxes can be used as in Photo #13. The next photo (#14) is of P.J. again. He can easily jump to a 50-inch height. Photos #15, 16 and 17 show P.J. jumping over the 32-inch box with one leg. Obviously, this is extremely advanced and is not something even a gifted athlete should try right away. <br>We believe all athletes, regardless of athletic ability, should do our Box Jumping routine. We even show you how to spot, not only for safety, but for a unique way to help all athletes be successful. Jeff Scurran, one of our BFS Clinicians, coached literally thousands of athletes through the years at Sabino High School in Tucson. On the video, Coach Scurran shows this unique spotting technique and says,  I never had an athlete who stuck with our program not be able to jump to the 32-inch box. This includes every lineman and every athlete involved in girls sports. Get this video. The benefits will be enormous.s plan to add so much muscle mass, David was hesitant.  But as I put on the muscle and got my body used to running with a different weight, I saw that I was able to keep my speed and be even faster than I was before, says David. Healso remarks that the extra strength helped his blocking and enabled him to handle press coverage from the cornerbacks better than he had been able to do when he was lighter.<br>In addition to coaching David in gaciples to kick in and the team came through with an exciting goal line stand.  I m convinced our work n the weightroom and our Be An 11 Attitude paid the dividends of victory, noted Coach Mach. The team finished the record setting seasonundefeated, 9- 0, and a number 2 ranking inthe state. Individual records also tumbled as Ryan Seebruck rushed for 1900 yards while only weighing 138 pounds. BFSrescribed good mornings, and both Romanian and snatch-grip deadlifts. For his back muscles, David performed numerous variations of chin-ups and pull-ups.<br>One of the most effective exercise methods David was exposed to in training with Coach Poliquin was lifting chains.  That was the first time I did it and I liked the philosophy behind it, says David.  Chains force you to explode on the way up, so when you take the chains off you ll just explode right through that sticking point.eg. The injury proved to be too much to overcome and the Cardinals lost to the eventual State Champions bringing their dream season to and end. <br>While this State Championship eluded them, nothing can tarnish the glittering results of the Necedah Football Program: Undefeated Season, multiple conference championships, numerous All-Conference and All-State players as well as a renewed sense of pride and accomplishmjm%F)d2M*#|qF|8dz"e G9u5$vuIdoZt!QWޣ|wkρS