JFIF C
$ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@= C
=)#)================================================== / "
} !1AQa"q2#BR$3br
%&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz
w !1AQaq"2B #3Rbr
$4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? gr8Fz"QQ M;v(YLOJ 0R`AsR 8$yvǷzڤ*xJ$c mGJ5$z$sO i+ ={6s\0A 4@ ;8 J94n}鄃 c868MFҀ$֤Bs֡T!JThF(D?<♼Jabi Ҁ%W9
ZG P4$ *ʞMK> ݏFsQ0lF+6m]cn@#{ӯ6D<&٧sڀ.d.Ci++o Vb^Aҫ:֎txp+ti6 E1
@z=å+-,[N23q۹_BVݒnOz=ujAŬ/1sҳ~ > Yw%ſ$*0 Ҁ8rЏά9)iby 4lM21}
n;}+˞RHqGz\" Pߝ L2{V L48`:Ѽ犋iQI{{$ "Q `̨x/Ou[ Ng|qZtLuU;M VL\AKو쨮?eNETn{YۛHgl7?PLXH6
-H=ʃz&c +Bc8 V+دad[m$ Hz (܀jD%$$TSڀ$\`9=yqbI f݃ZX Td4 C8E= ] 6@$tFΉ3; `( MT1jC: : O &5O"`On pB}k/XKS{e'V/ M3Z5ƕ!iI^?)sq6rf*UX 0
2 ֎gGMi2MJUr Kx`(3,%ӭ'ɭ]?YshcN
sdAǧZKTw5n ^U$.в 9Q#Եi$'|=Z J9~]2!;i [ǑqRp͒
RYHl.0}) G~ԨHGJhTb'YWSުp= /\@pNJ*4P;*RO3OZ\2tm'ր w o^HdE y4 ~^ip)̅ nyn(ZS 8ǔdbWmOC_ֲau] @76z
Tk IȌm I@ՃCw8 2 .} q cM
>REZ0 Zg$*Z#V xU
V={UKY0 +q @7W ;Uۼ\ M%Ve,Kd `;WD-ҤKq ?A@,@TH0GSEŵ BbE;U
2 jrCg>m I EH~L@}в1pJ]1ϥM4t9P JnD\^; Q2(nj(`(gdSqIaǵ 5Pc;=2 )$8N 8 eCFM5XNAL2ܵK!_}1@o\zA_ F{bJa2Fr >Sf s,I عGZ{c JwOʚmIpBbBW#>{h@ r(UHϥRUȱJ(=>-ō@\{-i d1 - EA atX'? N{O9ySY>\Fj9$v52D;P_2] 8N?2tuAE 8Fka }*LI{U284*GFGJWeRZE S@`䞴U|?Z((Ңkwr@Z& +J2F@@V&NwNs+Kg8v 3@$O
i#䚏g%ST2H7X݁Qҟ
dÐIV{ո즵Xxps T
7 ϭ M52 Gs,?Zs0eVwن#
.VaR\3SAoKFx۷> Og[XO+ 3Tc 69/M 5p֪۠
2*H`F1PB2|ZI.=i$ >4py Z=4ev$,z;ǥZ\c5NB2WX $UBBT`c',W'ҥ. )l f )B
5bv dkCG5 aAIi8_ր2?1 f쵆Y}OJ-?u+]ܸ`IE " p~n O\?ƻ
#V:?2n~ jJ q~/ 5\#t~+YQAQ#wn Z D6F=* ~{c4rXmammߗΒSdw4i
@nr}}*0rSR6 c ]%feu:gŶu( [ڼnzȿν{ހTkԏǰ5EgAݺ O,:Y$ _ZX"(
} 4VAlǙ sXTs5?yce'@t yְ|CIf?
˓Ƽ 1H CX4 =A&q%9 })6 *j6BHx@JxTQӿRjUI*?7Vȯ4}5 VO^K0=E +j2l@X/SΤU Uh_̇P\
e 2'8 _QZ6yw;PeY&Mz7}*@>^x#ц
%Dۖsǎc>Τ؊)9w=J(ڤ
m}вʹ ևm@qM78< W#( |' TX?3P|=A@ lLw9NB \աb Wkm}x G3\ID[kz>9r9j0y 4. G\g>kp qh?uȥP~֜*n ^dg\֤IR O;e @ꋖ?LM8ۭ GAj `^7?'5귂ymc;u
iFV(Px(ز`? o_U#qWslGp2
JH A0Xdz]5 vB6yt%۽}VClj QE cj P̱b+ᾴV S
8Nv>&:bjIFX}3$+_]qGh3_tq8^ IɠK {ua]*KuڄUg; *⍱ 1ן a."Q u 09ֹ`LsBta"g@5NH Kc5pD$) Ҥ˚58''#ˑܞm7m]2P鞕.j$ "JGOah^.rcB59w}k;+D6ICg
ny>ccq
8AW 8 q'W̠TpFDʋU:&PD W`I vTq }@: (B1gUel zPwnJ( 魏:ܷLrvѻ3?P *Fm?3B99ɨ`t
mfb 31մf7Gpj ZVaלYq 9C d:RݡwFP{N8 SMJ&U-8GZđ g= Ar0r2#j e Rڀ+X BrG$ֺx!H X@SM-2XcܟJhպ C|ŏAK#lM1pӸhKmQVTZ!s9vƬq9;bi8 ?.iDm*.U<)@Rܗz
nTfGvV8hA"W1j4 8b)!rlmM
W OM28#=gYH䍣1yUDm N 3ȸRGLsϭ^ n( {wτ܈='= eQ k6?ߙ6 ! :-4gF
oo ^HǵOPH(Ȭ1qӸ8ҨpA ;c*FASs;G
n! =tż=،X=$a
XhVp]?Z"y.G` 1:u7 'Sgnn)v@DGm4ش`8Z<*$ < iM FcwFqs>(9,څP#̒<۹>1>2Y^T\LǑ,rj=kĚ|P5\R @ mo ,o)
K)&k 4 r)@ -5X'l2 8 X%Ќg=+QPC$3؆ r!H%8+oux+U%$- ֠
^"g] *M>p*4 pr#HDZ$
CCKVC @nt ?ºG[ݲx5&I hr?Gq*ݢh(- nR9=s@ =U&<
"'?_Ɨaq<' p{6*g
Zȳnݦ]G"; y9we=Ԥrga\`WBBaW9 ёR?*f
09>å($j;PSqlRQYե+3*\xW+in;dB s f a c t h a s f a r r e a c h i n g i m p l i c a t i o n s i n t h e i m p l e m e n t a t i o n o f y o u r t o t a l s t r e n g t h a n d c o n d i t i o n i n g p r o g r a m . < b r > D u r i n g t h e s e a s o n a n a t h l e t e o r t e a m n o w h a s t h e l u x u r y o f w o r k i n g o u t t h e d a y b e f o r e t h e g a m e i f n e c e s s a r y . T h i s m e a n s a T h u r s d a y B o x S q u a t w o r k o u t i s f i n e b e f o r e a F r i d a y n i g h t f o o t b a l l g a m e . Y o u c a n w o r k o u t M o n d a y b e f o r e a T u e s d a y b a s k e t b a l l g a m e a n d s o f o r t h . T h i s m e a n s , i f t h e B F S T o t a l U n i f i e d P r o g r a m i s i m p l e m e n t e d , t h a t a t h r e e - s p o r t h i g h s c h o o l a t h l e t e c a n g e t t w o g r e a t s q u a t w o r k o u t s i n p e r w e e k a l l - y e a r - r o u n d . < b r > D u r i n g t h e o f f - s e a s o n a n a t h l e t e w h o B o x S q u a t s o n M o n d a y c a n e n j o y a q u a l i t y s p e e d a n d p l y o m e t r i c w o r k o u t o n T u e s d a y . T h u s , t h e B o x S q u a t t r a i n e d a t h l e t e u s u a l l y h a s g r e a t e r s p e e d , e x p l o s i v e p o w e r a n d j u m p i n g i m p r o v e m e n t . < b r > < b r > V . L e a r n i n g t o S q u a t : B a s i c s q u a t t i n g p r i n c i p l e s a n d t e c h n i q u e a r e f a r e a s i e r t o t e a c h a n d l e a r n w i t h t h e B o x S q u a t t h a n P a r a l l e l , F r o n t o r e v e n H a l f S q u a t s . E v e n i n v e r y d i f f i c u l t c a s e s , a t h l e t e s c a n k e e p u p r i g h t w i t h a l o c k e d - i n l o w e r b a c k w h e n d o i n g B o x S q u a t s . I t w o u l d b e a l m o s t i m p o s s i b l e t o f i n d a n y a t h l e t e w h o c o u l d n t B o x S q u a t w i t h r e a s o n a b l e f o r m o n t h e f i r s t d a y . T h i s i n c l u d e s g i r l s a n d b o y s f r o m t h e s e v e n t h g r a d e o n u p . < b r > C o m m o n p r o b l e m s e n c o u n t e r e d i n t e a c h i n g t h e P a r a l l e l S q u a t a r e e a s i l y o v e r c o m e w i t h t h e B o x S q u a t . F o r e x a m p l e , t h e p r o b l e m s o f k e e p i n g t h e h e e l s f l a t o n t h e f l o o r o r e x t e n d i n g t h e k n e e s f o r w a r d o r r o u n d i n g t h e b a c k a r e a l m o s t n a t u r a l l y d o n e c o r r e c t l y w i t h t h e B o x S q u a t . I t i s a l s o v e r y e a s y t o s e t a n a t h l e t e o n t h e b o x o r a c h a i r a n d g e t e v e r y t h i n g ( k n e e s , f e e t , c h e s t , h e a d , l o w e r b a c k a n d e y e s ) l o o k i n g p e r f e c t . < b r > < b r > < b r > T H E B A S I C B O X < b r > S Q U A T T E C H N I Q U E < b r > F i r s t , a s s u m e a n a t h l e t i c s t a n c e a n d s q u a t d o n e c a r e f u l l y u n d e r c o n t r o l o n a b o x , h i g h b e n c h o r B F S S q u a t B o x . T a k e c a r e n o t t o p l o p d o w n h a r d o r o u t o f c o n t r o l a s t h i s c o u l d c a u s e i n j u r y , a l t h o u g h t h e B o x S q u a t i s v e r y f o r g i v i n g . W h e n c o n t a c t i s m a d e , s e t t l e b a c k i n a b a c k w a r d r o c k i n g m o t i o n p u t t i n g t h e w e i g h t b a c k o n t h e g l u t e s a n d h i p s . M a k e s u r e t h e l o w e r b a c k r e m a i n s c o n c a v e i n a l o c k e d - i n p o s i t i o n . T h e n , s h i f t y o u r p o w e r u p w a r d t o d r i v e t h e h i p s a n d l e g s i n a f o r w a r d , u p w a r d s u r g e o f m o m e n t u m . < b r > M a k e s u r e y o u u s e y o u r p o w e r f u l h i p a n d b u t t o c k m u s c l e s i n c l u d i n g t h e t e n d o n s . I f y o u g o d o w n a n d j u s t t o u c h t h e b o x , o r b e n c h , l i k e m o s t p e o p l e , t h e n a l l y o u d e v e l o p a r e t h e q u a d r i c e p s . T h i s w o u l d b e a s e r i o u s m i s t a k e f o r a n a t h l e t e . F i n a l l y , t h e a t h l e t e s h o u l d d r i v e u p o n h i s t o e s i n a n e x p l o s i v e t y p e a c t i o n a t t h e l a s t p a r t o f t h e l i f t . I f t h e w e i g h t i s t o o h e a v y t o d o t h i s , t h e a t h l e t e s h o u l d a l w a y s t r y a n d h a v e t h e f e e l i n g o f c o m i n g u p o n t h e t o e s . T h e a t h l e t e s h o u l d h a v e t h e s a m e f e e l i n g o f b l o c k i n g , t a c k l i n g , r e b o u n d i n g o r r e l e a s i n g a t r a c k i m p l e m e n t a t t h i s f i n a l s t a g e . < b r > < b r > < b r > T H E F I N E R P O I N T S < b r > O b v i o u s l y t h e h e i g h t o f t h e b o x m a k e s a d i f f e r e n c e i n t h e a m o u n t o f w e i g h t t h a t c a n b e h a n d l e d . T h e i d e a l s t a r t i n g p o i n t i s a b o u t t w o - i n c h e s a b o v e p a r a l l e l . S o m e t i m e s t h e t a l l , s k i n n y a t h l e t e n e e d s a h i g h e r l e v e l i n o r d e r t o g e t h i s t e c h n i q u e c o r r e c t . T h e s a m e i s o f t e n t r u e w i t h t h e o v e r - f a t y o u n g e r a t h l e t e . T h e b o t t o m l i n e i s c o n t r o l . I f t h e a t h l e t e c a n t c o n t r o l h i s d o w n w a r d m o v e m e n t w i t h o u t p l o p p i n g , t h e n s i m p l y r a i s e t h e b o x . < b r > N o r m a l l y , I l g~