JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?}UҼctIxL$Vy}:LP]{A֓;Qilnϟct RIWz꺄aIIѭ_" ,`͸M$=D#;UQǰ2Rzd5SYK4WqYؕ]\y:r3e?yll">H#m\iG첥C$USigNޔROlO.|:?U.n#y`k~su zyZᡲ5ۡjEל}u?F1RQ|k?)]'qViz a}/i F-W+Z1dp5jqiR\HTsp> šhU 9sֵ?A8${R]0gz}R=yׄi[3mpx?g)ٛ7-{WkKo4#$i*uR\޹#$ںylq4ޅw)gC$hNTi.HS ;'8pT`1\oDkRd_OJ},VuүNxPЙH9Zfp!~h-Q01ݓZ[1QX[MHm~}뢷uN9֥77.Xtz57OxP- v7L krh2꺤6q;tiS$\Ѵ ğ3:t&k֏,p^5BŢ~hS}#Hi!#QϙMnexJ/|ƹImԹƛtYlyu} E K19sNW&an[VUP }kMRucϵrβן6>ήC]?RR%u'Olwvt=|ܸ #+ͩMҗ,%%ts[!SNXWz=m*(N|)ѱ5I@nIBķ1ۦI_t`_N0\ ]I'LS =Z4k7ڒxH?:Z%%dR`wpʆ#pi.m[^>bjdw N+' dM=+ft$ln`R~}CZZN%-;1aPh۱L_º)~u<$2@oU Lם*-]ƛoT s~="cz @)"Ohkvfu5hx>4XH# vrFo` ?J c`H2KU:dmG'hc>rW؈n4)ZK.Ґl |lXÐ)Uvʦq;՜XI /zj^ݸz/ls)nzGOխ~BmR p\T32ʑ'yWAz5{;+wsǒ D46]ҲLN5(G܈I:RIeק7Ryv{(>Yw[+Oz鴋 +$?JrM#Asw\'ً<~SP ]B'$sECJM7<);Ġ+T㻳`M Etk',g^f\]Ao)ieTvW=>%XZz 2ʟpk;Xeҋ!+"k1ޤ:#VY-_ps\B։1:XR-BF }=+nu]UlLѫ?()S^NRGqxIʓ]]F8c g-5]] $cSӴWBĞخm;ËiU p?3S)Fj)q纽5[>i3^VV9^kORrTFܓ\ mS5e$8YA+$qR< ?Z!\\iPvmzaNWh c9:'XRr[i_}~ bǮ*Fl`dz5H(R QQBs +spIt<ɵ;_ݛg=>Muoȁ ɴ玙? ՜ ԛ}={P]]W٤x+4[q<ʈsz,!-oL@k+'g}ʫUVWsM^,֒<6R8/J7n;4K snW6ּMoزاk3;68}E=.Um1*Nƹ*Ԩ ^G[FRZ-V- VS 1rT7ME9&PD{]_k٤#p+G8(c'&ކ~ss,qry{6GզUf%AeZ9$WEZN2Zpd\)E~zϔ!vpk]$z,u͌Q!KdwtûQXH˞'0hv֨R0)Qn is:Rz޴=夶W2[΅%e=D+ӹԜWXh臏J?νlⵍhϭs'(Nl"01.bA9>Ov-Ŕ7 Y\ å 7}Nj\JX:Ja$"n/,*>q*g$y4ҺCfN%|#>){H#3)nVɗ1HN7cjԬ#ιSOz\-usu֊f^Ѯ4R95U\GZ`$dr'-ǰT"  Ԁjַk-M*x05zѩF23fC݀ gMYHTed 眚˵DV\`=*跪9q6.*zDdDHjE\jEMi䒤#㌀#qLCZ ܹL[xQqPcoYu fhdˁZ‹Te*ӫp=+˯u[WS̶g>Zֻful3 qZмMBPYHJ3ۯ5ZpW_Cm[Ip8WuKۀ@HgPtyRp{~5o[ ̓Al5)GGxj2rkC4'(Y?:S [;`Ce# 3Z^bq?e*t Ԝ$^$p#bQewQ/0j/S9Mg^|۹v-X#5f2Qi*]ETGl.K\IT@y53)qR< &BhjWvp+T3VEufj(3)nt 742# g<ԠZ TsҭhIsdׁ 3WmI,J'+UlLiR;S7탚e1֬Ȏ%tq6ƮIjy'=*$jd'ߥbzTlJ)J\pUFTTq_r`m`:@!'5 @*L}zQvWX3".&`xV*=( OJ~0;~zRgҪ."[^7¬1)^-={ "9]6VE\ѭN$xTco2>#En*}:jVSIu9 D3]6Ebz6.r"aH#jPq2TKqJ r(8L”fHJ-v=((yj-6$F J^U KJ_ϥ&G1Jn~c9R zRvҐJWaҚҚGA5խlbkmYhɵq]{* acJ AƔ l]I -gdX@G'RR(8?;R?J`Rcҁ1ҞDCҀ$(#4ޞ(nzSqߥ!^`юHXzT~)1ғ,=SOCM=T>gMZ&wL[$ezU ֦?@>,.dl1Y['l16e(Ƞibs,n{J}խ8cb4RqjQ}( RS1V{}(#?EN=(? (H~QHc;~(`9><4QT*%h,^QEQK QMgn=center>&nbsp;</DIV> <DIV align=left>There are three levels of ploymetrics that help jumping power.&nbsp;First is lower level drills of skipping, hopping and jumping drills with no accessory apparatus.&nbsp; Second is medium level drills using some form of apparatus, starting and ending with feet on the ground.&nbsp; The third level is Plyometric Box Jumping.&nbsp; We start with low intensity Box Jumping drills that&nbsp;any high school athlete can perform.&nbsp; Our drills increase in intensity and skill but over half of our nation's high school&nbsp;athletes can complete all of our drills in the first week.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>At BFS clinics where Plyometric Box Jumping is included, we select about ten athletes to demonstrate.&nbsp; We always try to choose a wide variety of size and skill in these athletes.&nbsp; They stretch well and then give each athlete three Vertical Jump attempts on our "Just Jump" measuring device and three&nbsp;Standing Long Jumps.&nbsp; These attempts are recorded.&nbsp; Next, the ten athletes go through the BFS Box Jumping routine.&nbsp; What do you think happens when we retest?&nbsp; You guessed it.&nbsp; Nine out of ten make significant improvements.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I know there are some strength and conditioning coaches who believe plyometrics are a waste of time.&nbsp; Those coaches and athletes who go through a Box Jumping routine at a BFS Clinic would be amused at such a philosophy.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>IV.&nbsp;MEASUREMENT:</STRONG>&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>I believe in measuring the Vertical Jump and Standing Long Jump once or twice a month.&nbsp; This is especially true at the high school level.&nbsp; I have two reasons:&nbsp; First, is that sheer practice will help an athlete learn jumping skills.&nbsp; Second, an athlete needs to have this feed back for motivation.&nbsp; If he/she is working hard on strength, flexibility and ploymetric drills, frequent feedback will demonstrate that all the hard work is paying off.&nbsp; A jump increase of one or two inches can be rejuvenating and keep your championship vision alive.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I highly recommend our "Just Jump and Run".&nbsp; You can get a highly accurate Vertical Jump measurement about once every five seconds.&nbsp; All you have to do is read the result.&nbsp; Kids can even test kids.&nbsp; The "Just Jump and Run" can certainly stimulate a lot of interest in jumping and it's a whole lot of fun.</DIV> <DIV align=left><STRONG>&nbsp;</STRONG></DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>&nbsp;</DIV>ve a driver s license and does not drive. His driver education class conflicted with his workouts and the start of football practice, so he chose football.<br>Second, Tom was elected homecoming king last fall. At the presentation ceremony, he gave his crown to his little brother Joey, who has Down syndrome. Joey was all smiles and so was everyone else as he stood as king at the homecoming assembly. <br>Tom is a true Eleven, and we at BFS wish him well as he embarks on the next chapter of his life at the University of Iowa. Our thanks go to Tom, his parents and Coach Ekmark for this inspiring story. <br><br><br><br>re, not sports. Like Dana, many come without the testosterone-driven aspiration to be the best and beat out all competition at all cost. As with Dana, developing talent takes patience, a virtue that is becoming increasingly valuable in coaching women athletes.<br>Coach Ziraldo and Dana s story are about real people--not the superstar athletes that will go on to set Olympic records, but the people who stll experience athletic events the way they were meant to be--as a sou