JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j( ( +*_h%IK.9 L_ٷA'?Ƌ05謓+@pV_4xȶ6|ي%cO{8IQpֳeZsYD#hSnZMH: cq֚(_Ly>N7=FL< sW܍+th4t2RFs ֠SKdWfK&H0O\t0(CߵY:}9JҲ6J5˝{cӂ0}*ԡ{#3dj5u|-̡Ojt[Aa$BPd+@[:*cmU cHG>LZ>B(((( ^b"XX߽zO'QKO%An$^[lH<-).|?uzˑ۷͏|cŸ sH8nA^V=-%dP}i2U?FG)ZmQq )x?ħ7ZV/mm!⛤kN=Mi^!Y40vAyXJUJAJ]Oz9]DžPDǜL dE;9zW9Yѕ cf5nv@M_GXf;- ReV Ŭe>V%GRvRlR8a>ȴmŴiJ#Ga),VP NcYI\ɕu޸mƶ#tMѻE:inX^IE>:璿֯$LAMu&2Kӟj9 lk$?Lcn1&Fxj#FNO6CZ;ݗ1#ɘe/KȡąWxxz)e+gzӵKd6d &Mqa5*Yv8.rqUl-$}y08SP[!1=f\]V}zVS* ii *rO== a)}Fj(IsŽ53<]Xt8-=?òZ&[3l{ם\ ,1F~gǽnxYLDR?ץ-tRmV IVA${ӽ9ާ^xSӢYo,3gBT2.b 5^#O)c6~yS4Y5iKV>Okd)((((d}z;l@ǯ\g*g26GW<>˦U'g&amZY:7\-Li`J- #e!CNҧfinD< < \ {H n[H5"Kr}ٽ6Deri΃ F7o|U+:h 07mnvSYV6q-Km=%˄;by'dDd@=~(qm+ =1{O X),wޥN1.'M= U"`$R58|N}*'%mgYHԂGj ښlf`~W_zR:]R_2<{!#7(\|0Sil 3֥on+\E 8Y cclmR>tS ( ( ( (<7➞ۛ8f<.1^[Tծ;WWmA֒dAmn>p9CGФ&8Ud<PЬIa3L;* >ޗ#ʋIG6] B,9؃$a\*K Iֹ-]Wf?tKJh*'viPCֺ@Am<yOOޤ3i[؛!fV;t?+jacB-r5@l-ePpC/FWgc9+s:B39K@\"WewmE:V\6 o9t'R;Q\Eea3VNWc]H7ֵ5\3=E$)4 eA>~ ۃd 2ǥs6w"dx毥Ҳ vVhM<90Rss,7ȼq>שG:wV)s?ʼK IfRE&j̓??G*8??G*@((((Ow.W<Er6ę#+g۬g\ rVighI, ٩w䋎8pW81">)еdJnNA=rs` W֖ŦCmLr[z_aG V,% E?g$'>ބpg PAhZG?IU.Rv5!EPEPEPQQKq80SMnC&fl|KpJUQ Q5ie%*^Yzq=Gٴ` y5x#)gr!-p>*]".ZP b([$[[v֫1>b:' ?5T}ive;ԠVJ} 9_ye!0 ԃ3QʪP* JrGt; H Mm JucV#j;$<֪Z VsRVg1I_Hŏj2y 4`㯵IcrsƑiu9:Tַ>D6v0@pzќkCb@A=?_JH by<br><br>HOW DO I GET STARTED WITH THE PROGRAM?<br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting ieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very sollow-through, or end-of-the-leg drive. Look at Stefan and Tim once again. The photo was taken at the perfect time to see the all-out extension of their back legs. Again, coaches, if you do some video analysis from the side, you will see that most of your athletes will never straighten the back leg. Every stride will be performed with a bent back leg. There is no way you can become really fast with bent legs. Therefore, if you want to run really fast, you will have to master how to run with a back leg that looks like Stefan s.<br>Look at Figure 13. This is our famous hip flexor stretch. If you do this one right, it will help you to increase your stride length and therefore your speed. Remember, when you stretch you want to look like a sprinter. The right-hand photo shows John in a correct position. You must force your hips forward and down. You are supposed to feel the stretch in your hip flexor (groin area). If you don t, your position is incorrect.<br>Look at Figure 12. The left photo shows the toe down, while the right photo He still has plenty of time to decide on a vocation, but one thing he s certain of is that he wants to someday have a family of his own.<br>Kacey is strong in spirit as well as body. Coach Olliff recalls one time when the team was preparing to get on the bus for a match.  put Kacey s wheelchair onto the bus, and there was ab