JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Ikss"M58G,Ѥ_+u;鸶gTF$}+MUt%E&Y~.wyx|soyn"83GWuC$$c=Ѿ!5i! 2& :]Un312cCn܊p#j͛Pd+og$\? HSnPREӊS4AR 5d\ZnUeVj"\dsl+Ž?P+r +TLL01 OꦱU?vbG#"RGu~+1uo쫹$vgHI8V~.ڬW4 uı~[*s~uX>QAǮkrNbC~O_m5mGKzUĭ& ST7]م"y^kJj<7+j]Nz4P#$'֮V?w%΁I)'K9#(HJ7ŪB fڝ99J6 D8d7!'aP_]fwvy]jV4V2iI܇'x<COdug0^GmSl.4qDnpG+_>i%50 uz[Gk.9yqrR?*MkMn°&.T%PzVK['8=F@qKisfܬ:zWWk/U\qAs2OS%X$9x>2UjlMvp$ *1+' 禤 I[˩T* xzǢ)`r/ Ok,>sK -j> kKklb0"|zpgy"+MYضԹՏ˜W;o'􋈮gi^RS)?ϥy>"WuKV$%~qYM4VnKC[ÚtIɁփ[jm>-2-c1* aodܚm~^pZ#mAq׬֧(! 1\&ZooeC+ш;\c{ H&cuv`5Z֭Ȍ '$񚓚psbaR;M ]`yrsg;zx.5Hf̏asבӟJƛ!-' MܐMy:9XX0e$Mwz/"qnس\[۩u! \~u6agcqҵy<=xbkY+tcncOm'CWsf^7%3c=F[8]{($&;{s-bk4>+;Pvғ{ 3]iÀT7#DlQM\RX4) GgPҵ[3iwqHKĞ6ғqWK{sH۝̻"gky@ѼУv, l玢. ]H2:`+oSz+>4!<~+AEW!u?f3dNxJT!5Kl<IXxF -ϦHdi:l]^aSj졍bcP8ԦږzN1Fw4puk\I>Xsk;_#0ܿ)] Mqw $qp@$`Z%v:-F+!h_6RmUU88Z`ܖI%>^I{w-W*wq Y7 h1~T[]~oEcTU'Ҥ4w7SNeZ N03Qȃ5 ALa,uuPG`uO1]4~OZs?9QX)ȍy $w*+烫T4a]5NMcQm$<8?ʤb0*2x8AP5+:y5@G&=楙UYԱH؉EvRnM=袄c$)N~TI)ad up the bar and go for maxes. In fact, this lift isn t even recorded. Do not use any more than 40% of your squat max (most athletes only need 80 to 100 pounds). Do two sets of ten repetitions. Squat down and lift the bar as in the Deadlift. Once standing, you re ready to begin. Keeping the knees locked and in a controlled manner, lower the bar as far as possible, even as far as to touch the bar on the toes. It is very important to consider this a stretching exercise rather than one for strength. This will keep athletes from trying to load up the bar which can be unsafe.<br> <br>Flexibility<br><br>4. You Must Stretch Correctly and Hard Everyday<br>The further the muscle can stretch, the further the leg or any muscle can travel. When muscles are free and loose it makes the motion of that muscle more fluid and functional. This smooth motion takes the power from the muscle and transfers it smoothly and quickly to the ground; greatly increasing the speed.<br><br>Plyometrics<br><br>5. Do Jumping and Bounding Plyometrics Twice per Week<br>Plyometrics bridge the gap between the work in the weightroom and any arena of competition. This makes the power developed in the weightroom functional. Often, at our clinics, we will have an athlete do three consecutive standing long jumps for a couple of sets and measure the distance. We will then have the athlete spend ten minutes going through a BFS Box Jumping routine immediately followed by another triple jump test. It is common for the athlete to