JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?T=J%L je4H@TE0$Q)٠K3wҌjIB 4lzTNG9ޣf=*v]Dnh*tt527J=EEj`J*E>jrD N @f?ZZiSmlv>V뇺h_ i}\j RYFm 88enN!n}FiY6j5sLE44PхJUt52%"@}E'LO=*O8u2GK).$XRU)dJh[,LWvxu =6G,x$=QY%`U("S[E'=ml\wgN-F 뺴q A{g}qp5+E Oλ2F85x]x͡Am. 4s޴1~iԄMgzӝ]5aq(#֥VHiN";UjxcH T ɠ w{ʔw1G??wC*su}xSjlMujطm̜㚁cO_ XI@G85z(W%y\JNRQGx&kGqE̠gt{5{l6WUQ#`ƺ]Xhc1~WLW6Z&I#^m|xdMOo֣cC7F@Q9NcQ94zQQ*HT#R)#& =)G8@8[4:R!;ojKw2TLŝسԓɪ NO4EY%7P6R~bn޴ZH"fPsԘtw5iEXY^yZY.ĒOz`IGz'.iڕ֕w͔r}E{′}Pïׂ]wÝiylo^|}*Z'fzccJH؎jJw4aQ1hنzQLDRP)}g5<(dmG5YNs}w{y_r*e>Z-{Oa@5qB_cXc>HSu&hi&i#<̣KuYc#?#gZlxf[K}EFx|Xc#>݋IDp{ַ my uqcUOԥaQ}k.G*}FG8#W{ٳ 6I{^@Ԯo_ʊ٦zQ7cE ><7'HwbNRw 3F^IrӨbqZ^s08 @ [tXuP%pRW 61r1!ƶsINA;zb^-bXH?{h#^sq3<˳MDcBqeLoH?Pn.W7MR]ɈN!VMI#𪓤 +W<3ZkI ]?@7 ܟS\&vFṫ 8W0bG t@ҳ<;.<]d=XUlJJ4x6잹"cVڔw6+5Ωk$>t;drv4s2Hojly BHQx97t]9~_nnaq$ROͶC?h-m=YdQɋ1"4@P9?%o͌^Uʷ9F-/xXVh  \tΑ;v0RP}B8[]~t(L&΅X<_nHXc$=l6Xc‹#2Uf'iri1+JيLޯKI`6˂JǼ֠ /k۱F$fVRf1+{g?LWGu:n={{o C">:jlqU:")4+ϝ.Yڮ\݅Զclp1G|5N[Bw˚dKv`!h?Zc]>VG)tzԎLQ1^+DZTQފvr؄S#j c rҩ=2Ȝ4>EV<5ucMuf'9W3o0'$] xTۄQ6RljNI^XڶDZAIʛv񌍬xX 4*T49- B2 9)vnVbͿ<8?AQ2L9Ӛ]>Ij6sI&?ާ Ff</{:O1ב {ҰPrC5`0ق#=ɨ~,2pzPk{-)0Hoƺ-> IDFk_'9[^gA{oK 6+ǷZ|HٽEniֵ^ʹұhA Y4%r߄jP?Z-$$-̶~rx[QvyOe6?J*̬S8\u- g* O+$O=:H` Q89( dp:Զ4Q0*֕l=*#.QU-~L>/8'>a;S_Jd xZ,"e< 7Qϭ* ݈՘z=QWRHUf>1@*[kFsW€WHch*06Tc b3cX>mz(@QEHśJAQElBh)h/ZpQHZ:tQRY<Z(!<Z(&((G the Glute Ham exercise are important auxiliary lifts for jumping power.&nbsp; I don't recommend Jump Squats because of the way we do our Power Cleans.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>Power Cleans, if done as we prescribe at BFS, will develop explosive power.&nbsp; There is absolutely no question that transfer of power developed in the weight room to the Vertical Jump or Standing Long Jump will occur.&nbsp; We always get into a jumping stance with toes straight and bring the bar in a controlled manner just above the knees.&nbsp; The lower back, hips, legs, head and upper torso must look the same as a Vertical Jump.&nbsp; Then we jump straight up as high and as explosively as possible.&nbsp; The legs, especially at the knee joint, should look <U>exactly</U> like a Vertical Jump.&nbsp; We are merely using the overload principle.&nbsp; We do a Vertical Jump with a weight and gradually add more and more weight.&nbsp; As this is done, we can anticipate dramatic increases in an athletes Vertical Jump.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG><U>CHALLENGE:</U>&nbsp;</STRONG> I believe Power Cleans from the floor are superior than Hang Cleans in developing jumping power.&nbsp; I know many Division I schools do only Hang Cleans thinking they will get the same results.&nbsp; I think not.&nbsp; What a great study!&nbsp; Notice I said, "tthink." I am not positive.&nbsp; I would love to see some research on this subject.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>III. PLYOMETRICS:</STRONG></DIV> <DIV align=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 b'֥8 ;d|egެImKIuxV=#;= lofvyi[i*8c^8Q@5Տ^ɾף4