JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?QTH@SIu҆0\4{PIhHN)qF2h4 C@ 8'44ԔPh@ &M74z{1@ NiGQ@AE]f'#HW0("sL9JW9 Ys]$2PI8ҫ$A\`̡A*zzf> DOS#ۜ}+ȊOr~ZeqT K2s? /< K 2\yJOͬ-@n QxZg5R{Y{; cz*I>,mnKblG$c]VmZp|ˇBpz $WIj^BCTlY9>Y[*zw _}X?yκO\&$PlFi1K3ڀ:3p(8 Ng'4iMc0BF=r*34(9;S$oE&gT%ZS *׾G^bdl\d+ 1=s@%dF G ޛI`{~fZE'?1:J_ØP6sTȲ+temz`W`n-ΒJI"$>=,/8:['If$5DI=x]z{K BmWn P5J-x^:d~?zq5c Ff˹W<@sƛkxS HN"JF)T2=(I@(QPIZ{-0ր#g{߭^[,"tP8J6 jrOZWrg ETޢL*:S,>jV)G$ӳi#4sQ3HbVE3$>:s|S׃RI" 9 :nYpMNrbzQ <=F([g|z+9H=mEbqYIyp# Ư܅|nm8q@E_J5듃i(wYԧ,3gXOp2W p,ʙ`獥OZ]3^X!O=05, ϯ?DS$>c9>*GnjZ`qFGUg9~sfHK 9CUGxr$^GF~C\aHz!:` :r3ښNG"-K27 ` 5"eI׽]EEg[ m_lmïҪ9hPZ+*l>dazՆ ;V g dO_c*Ja`y-R'qJ#"1fzR(968A:)<[O{)p>=?ª=nnZ?[A#ED£XP })'y ۷]Т{Xfq noE5t0pK0Uh䴝JtjtI4&Z H8!Lt U nV,R?93$NLsḦRosՍ= )OQ@X-44ր" '9XMSV~pj03aT!S9$Gs@YGze$`;㚒Y1 aOOSKhEKmJ{7e#;0źQH$Vƻf27GdqD~~3T20 ^x$9 2142Ǟ}*Th4P9#Xr1z@L8+E|cکq=zVa?(~(9) 4f9]b3QA*E4yݤbh84PЇ&@\^Oj0'*Kp;R[ \P4ɓӣo=a?uc,GOM1%?ooze/23P ,A@CX[d@er8nWS]0[}hpIsF浞12P㲶Aϵg$psڀ KQϭ=iiV##8(6:͕=={ee}CyvmTy>NR Z^@xyc9>B JP 'ր!I.Jő9acLqRj" *hP>T(49$|}i˹_ܽ@ O5 nCT #=O8 hQ2h`޹>JrI>cqVf?s1SD:d`*b/JǼY H8=wU.!rċW@H F#YJFm/) 3Q@|D3ؓڵHAڤHw sOA@ v,q9V"\ UњGP(FrI52JZid#@w=AVf_"9'8Ai҈C)v*ѿ# mlUMV\Kt;yU !Tq>XSElu u!?4m_`Zq QFuI4%A! GM2fjҢmN(G'֪\ZCRlLހ'T\TsFdPp4hyzUjS|c^֮DH)%̌csV$sY9;?!$JDVX$ps@abaQEmv8QO?xTրsOmކP: maTP!QN$F(A%ڋ@TUy@83~ꦷo`I `\$ݟ?ҢR£BpO*}=j>PQD$Q@߹oj3eqVrýSH45꣌HG )3UkAqKs!iv(n8:) 橿ƀ&%BX*P;U j6Go0 \r0'n3[c3JӚڐ#@FPO[[?qoj'6|?΀-[AQ* 4%  Eu%(ؤfc֭ H<+<$P,Ʈ"x]*A #P6dQV!r42}*;GK>ZQh"؏IFlVlD1n}I,KpɈp?ƣ~H=2XNrc?U v:6&h rUGXݐ}vTM=*6'J]~5L nS=&LȒkMaSQt3IXP&|N3Ȯ|ûg'35m/,m'+q(W#%,vҭ66G9ۓ?ksiYB;(YY9ޯ-m۩"[o郊«q\ :]Zj|) &y弉Z@áשN{g[tTnO H#^G_T..o|;ksfP>i8 U 1O.A9ߜS.<-|pFm\9#RS-nP$71Q\ ]؎8c?/vxa{W?g]<|A$hn: Hs[d֔,85H5xǼ1~w`ʁՇ L.:S!yr5J1֊~#7`tQOd@x[`:t^&Y1$~(t+C]5;ZKiϨ4fThn$d<nţJ{b|N?*kQX#. 6?=MnͺVwL$Ƥ ?έbCr(=?ʖؗԯ7E>SϤ_5e|Bb}VX ^HOVo!*+K) x++m..R4ް Hɨ5ݢ-A=:V'.%s$\|z(kXI,3 xr\Ož@bDVۆѹ}_j=\]4îlu9`ʣCe4Wʒ7#dWxgH&'ZR bPR`1@#h ;bXq`APͮJxo# GB5mrG?ڳth#]Fk1x^0"#\<br> A Special Team<br><br> Our team is a special group and we knew it from their freshman year four years ago, says Hamamoto. They were undefeated as freshmen, so there was talent there, but what a <br>group---many of them were often getting in trouble. They loved football, but to be successful they needed to stay out of trouble. But, kids are kids! They love to compete and have fun. BFS taught them how to do both and keep on task. <br>To emphasize how special his players are, Hamamoto continued,  We are one of the most successful teams this season in San Diego County. But unlike many other winning teams this year, we only had one scholarship---Andy Huang, who is going to play next year at Sacramento State. It was a bunch of very good high school players who decided they were going to be successful. They were dedicated with their workouts and they beat many teams with Division 1 football-scholarship players on them. <br><br> It s Your Loss<br><br> I would not recommend BFS clinics to any school that we play, Hamamoto joked, then continued,  I sure would recommend BFS Clinics and I have. Some coaches are just too stubborn to try, but it s their loss. I can t say enough about how much BFS has helped our program to be one of the best in San Diego. <br>On behalf of the entire BFS staff, I thank Coach Hamamoto for his dedication to his players and wish him and his Broncos continued success in the years <br>to come.potter can guide the lifter into a perfect groove (see Figure #8 and #9). <br>Figure #10 shows Coach Shepard pulling slightly back on the bar which helps Matt settle back or rock back. However, notice that Matt continues to pay strict attention to the Six Absolutes. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation. The Squat Variation to start with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Variation. The Box Squat is the preferred lift to do during the season. There are five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced lifter at any level would benefit greatly by learning to Box Squat. Once you learn lifting technique on the Box Squat, you can better uֱX]NF:l=ku %pegx,ẔD  ~'ٯ<׿LBÿ\*7뗘Ff0)a?ٌ#)@N:W?፡9Zwxjo .ۯe_X+Mk b 1ƟcE: `׫WߊG6 )C  W% Qy