JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?W'/Tv^Z\.(ԧt,@c]6;01s8Pºy8^vEG9֭VXRfQ#>@b ֨k(݀Uft[T1Ԭ03ߦ*7`vyҸ[Ͳ\\_+ ayjixMD^2AQjiIݡӵIDc;Tр[>5)U[b?J򢮤lȡS U~cR?jYG9=5xg 6rUdxQ iLJ[-mf <>E(3* My5SNo"#(G^~ǥsb/eJ|Vajۮs9 uxz\jbѥyҟq5H 6m`A~HNzczVGQMek,NKsWΆa"(=Ȩi#>W=-sqZ2j'*1^kZZFt| o 񞹬{+Qq,:ݴ$)@rw;Hƫvj\ IROF+̡bk 'kμIdl5@I?x3uVZ\Ā {PN=iqRGo5!\e; WAy`pz{KKi[3h SW@dxMs\)A`98#ڸrq]OωZ#nFF+c} ;Z }qv\hϖ 8}zf `S}+dž<)xֹR4Sp;F2}kgVs {5ua Y^zvafrw޸^%3.H*&$l֜`/&TpXޮ|X3ӬK8 efZ%0`>WN+gsX/$v@+=DE)YYz]Ұ+~ Jɹ8SJ|)ja#|`KO\m!Ow[hJ0:jٮ:N#HNjӼej0ypaaNE_6e;QcyZY>/d'sڬ# yx9%{7ıݼP@FDGp?^j6{b8^=k*ZLӍ&L<پN{ٱ\'Er`ƼƗQ`יK wNvv9q,eBӇ23s";9㈁f,Z; ]:;q[s+jp7FiˬPi!iDoWM N`;Uk$mpIvuyptlcpq?ҒiKbK+@'+e6mF:L Cy.;_DY º=6Ytq '3תMblާsE?hQZ\D:thу5δ[Z"!5H9 ^=|$RBDm´?u'а __S3qɭ- F+,1:zIbtkQ`7s'zcqG^\&~8 @ğ,l v%sr6W$r)XYE"?xV<7m$Y&SHJ˚9tFhKM6lM'gz#v* Zmn- x`$?L}%ͭ#1ڄ85g61%- @Io:~<,mu?Nkma vh(ǠѨ$s$cO5$[zLrY}櫩F[Vp3 sw5>yk{ |K { O@>YlN-Gܖ$M˟bC!'f%n+;ݍ>tR +tZRpcc}3Ҋ351Y2`w.sID9ֻT }* 2(ȧgR1CcϬutyÜN=+SOa -J >c; 9y7OpiwG{-6ۜ=9E:WCɵ6?*JiL@sɯd oOQEϥH0FXN:bu`&S=OIsޔsM gm⩴j. x# LJOWa~/#k'Mծ-zeOoN=OÚxWӯ0Ī8㨮;5&W 5躚xB1%c{ԶpJ~e#*3܎RSkIIQb;<ț׎*I'+#>?-Fu*ץ&2ih:gm!M|WО&ڛϊ;۽ FzQG9aXZȩ2LNN{R,@88@ J`{iR҄+\ij#\k8Ƨwk4)%"7.qB+#jgdkFjM c>˭yE><#%cU[ʓOUݍL̏6= "+iW/ X_ DTnl%P:4Տ;/׏?J]Ο#jt ?]м5woq3*,r+89n ;c=Sp2\qVtW(rH W0$T?p@SLry$t .҅WtaS\2ex_d\PiӦH)=G_JPXoᏕ_ ^+|=q$]]vy.!Ks^2A׫cj8A;>գgһ09&8#Ulա'ƫN&N9<@ WXpTb+Hx :r))<-u(UP9?0?IHr.> Reہ3P ,ppґP1x{F/du?q5Y\SY3׵@x8A aZh$2D$>ޕVU :J˃sL8llSjRvCО "H8qZ*(&Y6F'UXة5$qR3o_@*Wi X=V֜󨳆Po$ÓS0#PU`hƣ=L$lސJM(F2>T=*2@3jNFxL05GR3S̀ g5B ʰTho#\{ܩ# j;C;n{V{}<2G G5໓"<''hW*3JTaB6zSp3Ia \, x3HM,z}XEW?x 8銯Bˀ@'aHBk =3Pï_nzj@Ёcp8^}}p)'Rp+_G(%I>* (y :SA 4Z HA5棩@HUy *sQKubR_yPx+&=Nr/t?BthQQERн?:(1RcE0{EJ#ѾҊ*"$EMSnQR)l31颊2Z(٧+Hf6BI$I'&(Hgټv#MknlnV Kv K񽟗4W)A!:~='jx{x틙$, q#}ƒ)߸&2Gc:RNjl ldp+F >8KqDaGEJX@8T&&*r5$"*31§.x%PW:!?>ޟb=m4$FK/4QX-&6; quŹxQZF 3ZM{kkbhU ڍ+׍9(G-,Ac&X`a>Q\uЉ;XtwI;k^Nȓ=p1WFwV9 ڦw*è5nQN7hݍG8}n r[+ΪPR.? 4Y` їH h^ɵ~Xy nSVG=hPhoto #2 is in perfect position.&nbsp;</P> <P><STRONG>THE THIRD STEP:</STRONG> With the dowels, have the students practice jumping straight up in the air as demonstrated by Danelle in photo #3. She is also concentrating on keeping her elbows high with the dowel kept close to the body. The dowel should move in a straight upward path. Notice her eyes arefocused up which is good but she should try to keep her feet straight; not pointed out.&nbsp;</P> <P><STRONG>THE FOURTH STEP:</STRONG> With the dowels, land in an <U>Athletic Stance</U> as shown in photos #4 and #5. The knees must bend as you land. Many students will want to land with their knees locked which is very wrong. Have a student jump off a chair and have everyone look at his knees. They will naturally bend to break the fall. The Power Clean is no different: You jump straight up as high as you can, then when you land you bend your knees to break the fall.&nbsp;</P> <P>The Athletic Stance is wider than a jump stance and the toes are pointed out slightly for balance. Therefore, the feet will pop out slightly when you land. The Athletic Stance is a "ready position" used in many sports. Think of a shortstop, a line-backer, a defensive basketball player or a tennis player. I want an athlete to practice landing and balancing himself with a weight from this athletic stance. Both Matt and Danelle have landed in a perfect Athletic Stance.&nbsp;</P> <P>Photo #6 shows a happy Coach Kirkman with Matt in a perfect jump position and Danelle racking the dowel perfectly from an Athletic Stance.&nbsp;</P> <P><STRONG>THE FIFTH STEP:</STRONG> Using the bar from the floor, teach the starting position. Look at Danelle in Photo #7. She is in a Jump Stance with hips down, elbows locked and wrists slightly rolled forward. Danelle is using the Aluma-Lite Bar with the BFS 10-pound Bumper Plates. Photo #8 shows Matt trying to Power Clean from an Athletic Stance. This is wrong. Just look at his knees. This is weak and dangerous. Also, this could be a photo of Matt setting the weight down after a Power Clean which would also be bad. You must pick up a weight <U>or</U> set down a weight from a Jump Stanc!&nbsp;</P> <P>Practice picking up the weight from the floor in a controlled motion as pictured in Photo #9. Matt has his chest spread so that his lower back reallylooks good. His elbows are locked and Coach Kirkman is a happy camper.&nbsp;</P> <P><STRONG>THE SIXTH STEP:</STRONG> Using the bar again, <U>practice jumping</U> once the bar is just above the knees. Use the same technique as when the dowel was used. Concentrate on jumping just as you would do a vertical jump. If it does not look exactly like a vertical jump, then you have done it wrong. It's that simple! Flat out simple. do not underestimate this point. This is where even Division One athletes get into trouble and where any coach can become an expert by merely looking at the lifter's knees. Simple: do the knees look like a vertical jump?&nbsp;</P> <P>Photo #10 shows a common prob