JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?^j 8VD UtEz9= zbU]0GGZh {S P;TȄ*n+ KRmO rsR OU_ʟ(Eb1Ma6D*I UZ5m{J28݌/Fstm(!uBCS9?QgrT{r>`" >6l%a@ޠwn}#E&)qÎ:TzCzǨqR gL+>%="#3(u2?i6ڄB0wNGq6 \ν8#oȘ'ۊz V`֠ gH $k^{[K=j<)Y~YZz\:{0fSi8j}2(_Cڣ08"u^B#.11~UcO8b/chYP>3֚!D`lדGOZ@s#k;R.. ]>^)j%NMo#zT#;nOBāxx4twFïPPwCIң#ͦwW@[\z. @Z(MSgIfoS iѨ*Qq4Zv E;RYn@ k^6ZNS* bٷm:k ^;b\,&_ݨW'h}Em#[:p>v_Ob-p&s2i M4̥QX09x=S:5ϙv?1l3cGs#5-ܼxN~U@LڤRp:aE*('"5QF 3dPmzp)? XbsgiNcM*lfG3G\65E,nd q?YvanlT;DjjL~Ʋ-B?mIZ9!"Xi:兄V!uaZ)FV3-xpMeA#>\}ZUtHƽ蕊(Ebd{}Oi`x&aT)FB&h)>iHۧg8ڢi.׌F7<#z .%cO+gO-[O{vMJ=qe+Yc0Nw=I:!JCX?Z{tWGOl=5IwqzY|\aBiSA*?d[,M:˨.w!*r8y+͏G;c;xiM²y5 n޽vUٳM(i+pG\J?h۾%uh?rR Ien=D:MBg"3 ǖscQN?>ja3֣SL Wqπ=j'=0+2t=l/\&'*}x#&Mp9?/rqH8 )8vZezS=FA֤H\FGEĈ[V-=Z< 8skz٬A4rn #vlT{0ЗRr0xWX6iq,,ki#Кһw O\H\Jmē=XmoZK݁ې8% y۰ӊ10O%#Mnlz=x/ד4oG$s ߜ׫kzwc@ڧu}'uhpyiqVqژ9h7sګHv֧cژ{@C3CLzp5a=Or),\B^yPPzgj1I$dձ8d ӀPȩw:T19L:`u`9H=[ `=sCy2yd~luM+;,LTuj 4$3;)|>BrZ$lp*~FIjt e"E*V'[QI3/>>쓜ǵ0iuUrK`Nj0'jLhU$4[k ,T˽ ڊfp;QJY/S j$&9}{U26qJ[pj!H$o q@?<8霁ҫ/"S:g4񎃽@Fr)"+/|;d{~ GA\6;]sJOZUa[;vSǽti?5n¼⎞la4ݢ=CxR(#@>,̾S>ak5hǗ*]B2AךP1$ujb#ސ-Tsjc,ǽq_o =j[CdS53X"ƚbY \]⦘ fNxgo\7Ÿ r"Tذcr#2&;6ǀ׺c5iFGC׊k~-Hscܙ *Up9;TY3ҚI Fg3FXq9@J@5a[rx(IsF9籢R1D9i&3)A^N3E$b1czՄ`b.0Fjmh9 `9I,8nsXZ/we{#>⼳{τmM:!|sj)썒OT1~Ɂ&XX.?9cycR~qi3=>re*8 W9݌K{ai]F%8Ub?Y08#Gjt}ςrxg,=RYϛ}r*`Bktcv z kS|qPHs֐ʹgRpUp1C(G:jۇ!$֙=@EFQLi|m|r=c5:Hv2@kirKf"J ?&Sr#Sƚ8<݌U<~(b@J+TToG=Iܠ[Ҟ/ћb1,q_֏/~AȏZ>J g¼WZۖY*oo3V` ޽k@Hl.pJMhT%cRa|08q cmi ?9TKQIdFCgjS =8 b491QP;b됢 [Z(h=s#`q^oϳ1+5&a8fSld[&gܭjk-Z #`Vc'U~8ߞO9L OI&ݩ M(s8Tl1KNP":*B29(v$.}=5#@0zR'huOFV\ިL9=O,?=ʩbR҂Kz,xjjERE;hpé5V2Ch᱑WxSkj),(ݺ WZnc"m6yĩ#h@dCu$~ 2\icT@܅gy~Pՙnj}) '`=y4椳!l@ Ũ۾acfgV7GKRҼģWRFA=sQ'?'Skܥ)s.>O?\#j+\?5_?3n>|vZӼ;hH`yVsḵ.Tʌ.Ƴ)g`$;RcٱzS?^fPlJ`z2Uߖ'#W:am°^!.]瞕韍@.'AS 2#ڽNG<}L~{V4tӯ$kv?'=꼶mM+A}G|Ҩgm #&O^G7uVGR w¾šzeM38i1N{W?}jA֡Kŷk2']Nw%Lۥ9%A5Ƭ"|{ ~'_\ {+ Mka\7(C%K>}w^O:]KX- HZr $d֭Ib09E[ H sU/ hvs5|maj8KT=Rku`ŬɶPĒ5s~VcO y_tJQE(~֕LdW>u1[QpAƾ{2{)|'?'SkI4np27=z{r̻5|B&WQ%HT7ZqV(oUI<ٯ_nZkٝyjUFak]Y2G%}k1ʭ ѕRmՇm}5wFt, $q?luteXH!\]u!d`fNɾzי*uҽ7lf×Pf6^]}Z}cLXݐA5FI)Kv-z׳ʽXk}'¸??"O4λV+GieH`?";{id#;RPO_c^b{u6gkWd8kH*-GO[FIN'_P{xSLS j6: 1ǯϵ^7 *5UJ]1Syd]{[!mGg_U?jxǞ,ѡ~`"TɑOU>+GNspNj敯QE(<+x7ìśE$Is[tP ;DtM2@5~(k{x!$.HfXߑ[tPV[%i1" Q*Z( wM8.0ج9~fbs+Vᯅ!}F4%-!HaA~5hvjVP]PJ+5wQ@uS0KAR+OFdI9{w=3ZTPk:T6\BHm.YsV0o E *AYt =R6 8 zԢZAakI DTQL((((((((((((((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 bleahers 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" withQ  %4C-\$L{ZgɱY`o2Gl_{Z"2M:~uZ*}WWj=+79&߷Z:1͕R2:f∀""z벻NEc'st+_H~ݏKs@l[I\ 챻}kέt :&6NɺŪ=zn]JcK)0kkٿ]ޟO/Y"2ϫh[gmO6q vIwo-\kp` >,D=s5ww˲,oXe8Lm"[32?pU*aܤ\]7Nv.s[Fqo/?WCFQۉ`ljw EFKU4|ԑOl꺆6Yٖ6l5I힓kT2cn.#P#v=ёw_lxu&oo&'NՕp?E39S1;?r1ɎxOcL]b:t2_,,ok{G~vzJ/q{m3ʛyQYV$" E?\{̷MȻË(D%0d-lOhDZ3E1ȴԖBŅͥz 矩Xt^eʙ x=LJ9bHs Joo/ffCRyL}B>;9!eFE