JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?tӄǙ#'Ko"1۽zT"@ QSh/kNjx<=+:Vp\#WP&+#k `Uo>,q+ !g*ScA%,B MUze@%HwHC$-:Y5 ޙ]5)lFiUɪ5[~%(-p9nmq1inK8-$ (6kSX'{fI+Fn9FyU=+-MR1]ՔofTCJ8A3Jѹ3j*W9k9u-- v\7`k@"pAzGPHW mέ4F1*&i2ȩKH[[g\kofH wٛZ$ykۋIlU(H8ǽokuniwpy[ Mul`GG!;4O[HQѴr۬%;1BSH]DVѩ=Kk9AUֵRmZ؊ =*vLʞ|RTqW'n,Ɍy=i,n@ԚV&5))=N2QT JN:r7_CI>2BnŨYF.AۜZu/o.|Py2!lgJROMRc=/x[Z;e r cj[m>1 #9 6?g!+0v-3PRIHI峳-tzC 倪dx nd]I7=Z;Z^I|.qǥtiedr$'z{}J\zɫ#{4;] lAb.;dE~s^&g%ɝmc`ZPƉP1Z&%6׼) GfIH0> lb޺fėܰ$px+ҭ,D01*F3Ht*r<[h"fMԭIĩ`J]_좉#TzưգkFLڥa:|U(Ku0v>ɞ1}YЉ@a޴P*:TI*hi8R[NM@$v1UNY#5G<,V\W=cb%SEkIJiݜxl!MPc:gܩѐwŔ +zIүY!qʥ.o@CݫCHhoPgWwx0{ўY^xYUQn?h_1_'Y~$]~G_58Wuq?>3Qo/6vNKdzSQwes椇NtH)#&7~)bd }~_I [|oVrZ%$̌¤8?>Б]i.܏6yh6n1]d7n]6L/ yF Vwy,H^zij(p8>||g{4MLy/M HCt_9j%?8ջ^KҰ\3ȶgs_k`^=X.+^QP#U]b1V3hQ]OtwGyJS֊Y =rRpwz#ڼR;>!:Ċ2=rcnymNT\'fZvktXQ>pAOV6ƈOKg5GD a?k_ڦ^SB?5v.E Ҋ[?Y[dh=w5U4ǝfqֺEv~ˮw_2>l-9kؒS-R!6mѼ=haE:ΛFmsVLbC?\x#2!׿ia[[BV$ 86eQ2"AbvWevFMsZ=ӅXٻ(5zD\j 9\ɨmV0 n+|YyybdbCڟ|W%ݶP'l{iI;CT?Zo GP1fCW"R2ATnʈU8Z8=qٞ[$}OQZm/$u"+n{^Woky[k%V R6sGs TھӒz3;>McGJ`꾫ں]}993N#_gJ\L -V hk-dȬ8Vj%{ZZX'Mri J1{֎q=޿NrsZα\5b$sZ$K $)/_9ҰyvT{V@&Q ZqJvwWw3]4Wښ1yY#^'`aN Dg};hDTӕqPx>Ϧ+&jHsI3ȦZY*ٮ:glIy%$aO:VՕˊkmQ~șYes<W#g'y[ $ ?5wdvJ}8??Ja'w$,TvU4\<irx,)p20͊@6e?yp}x=k~ ΋-erg77|2i9ɍ O\]fZu]]%@t`ap{CUvHk̎ {e[#AU i4IY4I$ʂ\R0gP E<ƊO=El6{(LJTHeo؞85KQsٮ%N|WYĞ eR _FJ6(s=jv2WM y߰HӸ9dU5 F{o01~r;`:wҶ~̆dV3rySb(eʭvDDKcf&Ka Q[7MrIajo!G˾P=҈K+*c< We8v+fY/r3Ok݅2)%Djtj52Zb"!H =M0C21 +yQ:OA*Jltq ғxZ;wb.%R1(L1?#E7w,~RQ?o9S,~I֔&hI[#Oƚ(N;z 8hB}MK(@ZYSMxA%mjp^ Hamstring Stretch (Picture 5): The BFS One-On-The-Bench exercise is the best Hamstring stretch. This can be done on a bench, couch or with a team in the bleachers. Be tall with the stretch leg in front. The leg should be straight with the knee locked. The foot should be perfectly straight with the toes brought back not forward. Try to lock-in the lower back and look straight ahead. Now, pull your entire body forward. Do not try to put your chin on your knee. Do this hard with intensity for a total of thirty seconds with each leg. This stretch is an absolute must everyday! It also improves Speed and jumping power. <br> Parallel Squats (Picture 6): Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life, functional process. If you do not go down to at least parallel, you will create an imbalance of strength ratio between the hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.ly as our Algebra and English teachers take their classes."<br><br>Weightlifting is also a competitive sport at Washington County, and the school goes to at least one weightlifting competition a year. "We usually take two teams, an elite team and another team for anyone who wants to go, and we've never lost," says Tomberlin. "In fact, two years ago we took six girls and two won their weight classes against boys!"<br><br>The Master Motivator<br><br>To keep his players motivated during the off-season, Tomberlin has initiated such award programs as "Lifter of the Week" and T-shirts for perfect attendance in the voluntary summer program. He also gives Super Hawk engraved baseball caps to players who he says "have really laid it on the line" in the weightroom. And then there's the most prestigious award, the Golden Hawk, which is given to the player the coaching staff believes "best represents the attitude we have in the off-season." For this presentation, Tomberlin brings out television and newspaper media and gives the athlete a plaque to commemorate the experience. This year the winner of the Golden Hawk was quarterback Terrence Edwards, who was also selected as the Gatorade Circle of Champions Player of the Year for Georgia.<br><br>Tomberlin played football at Florida State, but the college program he and his coaching staff most admire is Nebraska's. "We like their attitude, we like the fact that they put a big emphasi