JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?֊ZJ@QEQI@Q@P]6v8]I R: n[MџP袊`N!ҚCM W UWu񢋡ElI%qEPEP\guE!{=DkrTuGgy1[Y&Xݛ:qѵ)S;Mww4%$ΒLtIV-` w?` 5 ˈap9Om;WOzvdH58xYھ}gH U{*ksͭORVBiiڠjNq!CƊ.'HzJSW!QEQERծᴰ6ŐBAk5&iݡa6p ZM;hEei 9Q8ie_&E#%ݼoiGp^'r[𫶭 lYKzs&;\#c3޽wDԭu<} Bۗjfcq &Tp545D>G>?;wɊQqSvYiiT/ަjC3z4RZ+RN4:((^[[,& %N8=5餀2wFhlM);4 \$D#dSLCM4M5H1zK3z4QshH:֊Z+ (OU()2Yo@=6*1rvF$h^F 'c q笌d^Kk31xMSQ۠2'8=kwkDKY{l-UiJv9A :sH\w0ZÙΞT3dmg֮V G8i$"OFZ(B@RH= YcM[6Tdn]bNc@Q!YuRy)9'I5 /ue)k9&n u:̷ gWna'Џ\pV%XMnS,VP{աcٍ4מ=8/`ƃnp~%urpfֻR2ٞMJ4~+TO[#Ɗ[Ef k A 99R3N?(9>d@|~&rO|-jpcZE2ź239 yA$kB+XUl M%ЊrmgfW6IߩbJP;ONՓV% ^O5Ki' SAPʳeG@[ڶ٤(C9n g_Dc 5ie[[ ( nGtc4ԕ6 ޳{ye`rq-uT HnIZj6ѰQ9k_X f?}~'^crxcqI qJz.ྶYY#aAz8zF.$*h] zCncCOkO2[p y %0ܥr ڏ#hڹ[5V`:zV꿻r0=뜽<#9':+F:wA{szI'TZ'op&XQh%A[iQ5))-qWuSC>^-!3+9ig*QoҼx&Q5H :ճC}%Pqq8 \~9ҳ#7=U<SFSH.<<0AI E7ú-RQ3/<:vO5Oc2!&0x?54 {#P铮h'rqB]7Hbs],k$f;z֩ )B>r3I8nϨGj(#؞ka#@vO%afZ]xdny7>Q 18 u#~#HҐŒ%|:5 g\[ܥcU?zm1J+o¸KTk]*Y6,{{\-~~]:y\p~tRʐ[ybzGVl6[˺9Z7Si#*m;#?5.lߩSVW<5G Y#MV9S5 wkG1ʁԎ׋2g8!x5 yȊE+Δtf2ꐽΕuC.Qq^A/7. $x [F/t缍_]|R$i$18*2xhNMOskr1㊑s 89Ajy蠕zƹ;vuƐ9I#P@Z(ri\vϟӼFIRCT./mn+'QܶLnZi;?K^ku }F{ 8XMzb⦧QvTR@P $y"Af8y[~VEbCzPZң*5 A9dVtOǑ;&7460~j-,y;cqH<@-#ш>Ih [ ֬~k3k^ K0?n{3 Jm6KWRQ܏:PCyjw~$%xC\ޑjo - '\u)=J54zf2g^A֣UEĶ?mk6 rOi}jd˺6# 2gftJZ]v3YxYrzyZ!xQ;09}*D|{֯,X7KqAlKg+J[ÏVxٚtl#2?Sֳ%vmOT>t\;ZE,#h TؠBqڵiD竄M^&ėb!q YcP̨c}* IUv6FwR׉PR6 E+J(FLT Mu)uu!u>}7G#ޑgm彸b5ʦاtyh XQ]w8x]PLoX+׽|?6> dWs;ɯ/8Ԯ5I .i*$dN٣U?(> wT6^ps88+񞧬Amk-Q‘nM1&'_K'U;-37v=Jmh%Kx~ͩ5 P8ƚ$`e@k=QsϹ#{ӵ?':LsQԞFC`tܡeQ^ƙ{[,VVv%̎9>w>QÐG=gucj5]7s_QDJ97RMb'n囁\]y{&뫙f{fHk%Au7xxM.#Q[uXXG;m5 $ ?:T{$Ʈ blhZE>MO5n3g֏vj66ⶂQ䜜5hV"+R =vZFPI]If&|_Technique-perfect technique-is the emphasis, not poundage. We approach the weight room as if it were a practice. Our goal is to have perfect practice. Each lifter is expected to complete two sets of ten with perfect technique on the bench press, squat, box squat and towel bench before they progress to the next level, which equals another five pounds. They must do two sets of five repetitions on the power clean and power snatch. The only core lift we don t currently do at the Jr. high level is the dead lift, due to time constraints. We do, however, do the straight leg dead lift with very light weight.<br>Two important elements of the Centennial BFS Readiness Program that must not be overlooked are the flexibility and conditioning sessions. Our philosophy is to develop explosive power for speed in the weight room, and then teach them the proper sprint techniques. Form running, box jumping, upper-body plyometrics, and agility stations are all huge parts of this program. Flexibility should never be overlooked. I spend a lot of time verbally explaining and emphasizing the importance of flexibility. If these young athletes know at an early stage in their athletic careers that this is part of the entire package, it will not be a stumbling block at a later age when trying to implement flexibility and conditioning into the  lifting program. I am a firm believer that these  non-lifting elements give the added advantage of quick and safe gains in strength and speed.<br>In rounding out the BFS athlete, we at Centennial have incorporated the Be An 11 Guidebook into our seventh grade health class. The Guidebook is being used as part of their daily coursework. Instilling character and championship principles extends far beyond the weight room. It can even reach beyond the arena where the practice and competition actually take place. In our case, we are teaching character and championship principles in our classrooms! With the support of our administration, we all share a common goal of teaching young students the principles of character building that they will not only use in their sports, but also in their daily living. And through a good strong character, championship principles can be used in any facet of life to gain the success that they will all be reaching for-not only while they are teenagers, but also as adults.<br>We will continue to use the BFS Readiness Program here at Centennial Junior High School. I have found it to be a program that sells itself to the athletes. When done correctly, and with commitment, it builds champions. Already, our upperclassmen have made great strides. At the high school, the advanced BFS in-season program found our varsity football players gaining strength in poundage, and height in their vertical jumps. This itself is the testimony that sells the program. The kids see results and believe. When these younger athletes begin to believe at an ea