JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Bh5ꙎcS}GXV麎J02ж)7Q=G5]MdB@S]ht常gu& > cF¸ɦ))WXaaМsz Z zSc4ny^`{xm71'$1Ӄ^@"tˏod+Vut*)=/=)~"\œjAq]r7L?԰e*n-r~b؊D,p^HB#oQuyd1߇2vmwqyy†V 9mfR3~jv6vs+=D1,_i=pCSkCr \u1uQO dR Hj5v&-m_\*SVlDdeږvhQL1]P(@x::~u5t lmn떸.`z⸱7ϖgZiR ,u>ҋpa`O[$t}iR`KnzsҸ6>&;Tcp]A>JomH2D5UAOڮX/}@7sjW1jW 3F(mAf U%+&>"ѳMu*nAbj 9h:syGԒdr<|5-]SsbG YL+m<}p`F(=:VEխ}0p3{ UmEXE3"t5JA8#8ƭ611`. habF>Ga[(CwnW0ܥ՛oO~fGȪre̖Zӥ-\ `wnoUؖ9.6=z2N=h28:I}.ZMcCfpĺ3dMֶ?NR1NLkG;Pk< EhA*#cs\%+%c|}vfg+'#ҙe?I& 3횏a~?y6ߏ&K{tO(m:51%PZ3)Wy`3m+B+ÚkiZ-۾X7Zޙausmw35!M7[YG'lyg'YqOFICX!vٟG={ OX..H?2*k1 ڄώ֥}Cj,Xmu U2ۡxKS--8V>=EtVjEj& }V:lVJD7i3bٮ@9IbEaִ F$;$qwZM %rG̬jlhp/Եe8خw( 0~K^,5e~#V Ll3?wږʘnG 9*xҪiSo!?3R\k8=5|?]|F.\GywAp1Me0Q|r%G~).w3gEõsx}C$I dC+q2 y"Rb Mn; ZHhqE9WM2XNI4/-r C^esLn1GCG{_nه̪+mϠC#?CNo`1u{MV+)kiFUc}K']j} ̏n`zbOY]ycqppn3]sYJ==^y1BtRӶE^qb8$ :W)Q5[M>[1Uvrzv]u4ZNAhd2n\n2py͎NJhGx–Ҥ ('<~tV ]jkgɕ} Vc_}@vӴ0K !9n}IINcސٮnR(8օdžu2~Xzխ'ºIb`?A]ENA'i-Es$R $gE1d#ڽNx6O:f9ӊ} T餂O}*>D'WK;_ dy/]'4_IU7vP+LY9)(*sR-j+i_Ĭ!wڥoz/úLzeBX"ԪTUe.gq .j7}A@fO)q4.-2MQ;` h´Z+Ծ"$rE{ϖzOBdx>\'LHZM>rKHJW(0IeD5a=$]?? F.>{ 漧U,@pzf閶1XG<_P ncoRű(>7ch!f>L TQ;IeR}+rlX{ABE@+RLKl )4m3+&``$RO zWxkA5'v:N݃_JIc{猁ӯkrq;RrPPҬ\8[ W Nq\;kB$ᶫz¹xIua+.I/z&ҫnIGYAua>m yɒ֑}'kXb\2 6%"1di; 8o71Gk yfؽ=My慨xT׮{;ZyϋM? =S '7edTRĺNLaPd`[k'ƫY:sk:YDwnʳROlPtpm$) fGmd9&yaVV2pm\vZJB0kM6pM$ERcɻi9oDK!G4 2ɷr<~0OY#L{$Vvg5f;Oo|;n5P,,`pkASe{TV}Zoynۢ0}X,'31Ѯt/fw]zP9%_I;ei "-1\޳L_Lme- i &͛fJwź9yƾZqz3efQ 誣dQL|#C͑\@aƊ1M61 c)q>rZIo \SҝKAc>%]\ 随i~կ) i$]Bz`E]MMb0Yrvw_jǕR7/{rr*cglbP8za'3''5sf'p?Jm]B&c]|Xc?‚rWQGv/Vi߻RQּU񶩦k3B%ć]z̃c~+k,͌W,,ftVr?tƿev\ҕ[o$qXP:WVczW+<ҙ u;U.X;.c$=gzƮMcHOw05WIs˞@?5ҏs::kI CB?Š׵=Bk ey7ܻsQi=Jrv$0K@26?3QT8=1Sc#c [wnBܑT\@`1z%ዩ4g̚Fwr`z渷^mh+":+ZSi;&VGAyyW ?M+ܯ- ajL֣\ڃT.H z+k{r NԬ6bdGO&@>RUVk#U޵}n.DpUG<9g^WG Emj퀪Iy ɽsI!+]WB#K(O)ʥ5.g~tNfF"w*?JԵXe eۤ\PkHǜ?Aai`, :6;Y}UvD*RI46v:liYYꑅo8'3֊_]D`M#dg͋wY+66g֢P88P @ا8P@"(7$rijA8j(In.ӏxT=+) rcQZ:qԈ֜$<\_Ha8W|L:pGRzl4ٻWj3"i<"?x{)tә{i 9؎QN SZ!|"26kQEt on a squat for example. Fight this tendency. Remember, we want to groove the strength we build so we can use it in the athletic arena.<br>What is the objective? To win the athletic contest, not a weightlifting meet. BFS always asks the question,  is what we are doing going to help us win? <br><br>#5 Knees Aligned: <br><br>Knees must be over toes at all times in the weight room, in every phase of strength and conditioning, in every drill and in every athletic movement. The most common problem is that athletes let their knees come together, putting pressure on the medial collateral ligament. This is especially true with women athletes and junior high boys.<br>I yell  knees and this means to force the knees out over the toes. If they still don't get it, then I slap the inside of their knees to get it right. At clinics, I will take athletes and get them into a  ready position and grade their knees on a scale of one to ten. There are always bad knees and I rarely give a ten grade until this has been coached.<br>Sometimes, the knees will be outside the toes. This is almost always due to a narrow stance. Simply widen the stance to cure this problem.<br>Many times the knees will also be way forward in front of the toes. The athlete needs to learn to balance himself on the entire foot. The heels cannot come up. Be tall, spread the chest, eyes on target and sit with the hips well back. This will keep the knees aligned over the tes.<br><br>#6 Eyes on Target:<br><br> This is such a wonderful phrase with many applications. Use it all the time in the weight room and during a regular practice. Your target can change depending on the lift or the situation. Training your athletes to keep their eyes on whatever target you dictate will pay big dividends.<br>Squat: eyes on target straight ahead. Power Clean: during the jump phase, the eyes should be on target high on the wall or on a specific point on the ceiling. In one of our feature articles in this journal, an athlete has his eyes down, thus his chin is down and thus out of his power line on a cleaning movement. Can you find it? If you do, you should start smiling as you come to realize that these Six BFS Absolutes are not only for high school beginners but advanced athletes as well. It also means you can become a strength and conditioning expert very quickly.<br>Sprint Stance: Eyes on target three feet in front. Sprinting: Eyes on target straight ahead. Tackling: straight ahead. Jumping: straight ahead.<br>What about when you are three points behind in a football game with only two minutes left and your opponents have the ball. What is your target? The ball! Have fun with this. Be creative!<br><br><br>______________________<br><br><br>THE BFS SIX ABSOLUTES<br><br>Athletic or Jump Stance<br><br>Be Tall <br><br>Spread th Chest <br> (Lock-in Lower Back) <br><br>Toes Aligned <br><br>Knees Aligned <br><br>Eyes on Targetecide: Nik is a good student, an Eagle Scout, is always in class, has never been tardy, has never been offered drugs, has never even seen drugs, h