JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?4I?i1>pEprS,vO5*jހ&%8]lݭ[ZJWzXSi(Z.pca+ϵ&{Df$)]%֮n*1gQ*'ZTax-YӅSOnݥ)p?0+<²V Ci71,'9TZjtQ䜴B[M$ڻ x~WϨDtPYB0ҢZI?tY[('U0XUWRȪy~kP`]yY%/#Ue(ujzmvڶ5Whힹovme^H78د=73jI%b:KXb"r'SsFk#g+ռYZ=XnTp6co3%4vZ%Ұma'~n ޳[BM < QIsΡw !U~5YIÚ&핮`3䁌jލklւEIc^}k:$[hgV%z]N\\ZfT ,)6+,>HjSEB徵CklvޟSZ s](;|Wex/N֑TndRp>yܭ{ji[vا=GK6øI%zסًt(zלxWIiРݵ3ҽP#?}G:w{.T3<;#9i #'Zv1V W;njU;F*铄 6ÌlM`xW/+csh:x JK4W;Eh}, PZEq,dnq{YO\AW79ےnzgt4ir 'Nr@&P\cOKAtmlgic?]ܭx])4#ȿ"Hu?ЮK\i^2LVBNW2wz8+H,|޿ҹemoaa}?MHd`2JWڃ9WxVPKh~WXrGjrċ>xoUӭ-X$WlxI,yRLW9]׊uֹ "8=d:s[Y̌ǑTOc'CY^Lܖ[T8$n>DocK"rNqYN:h/{sTfC+|6^ʞsW$NO4y\V|tKkqjhI<&VÀ}7WTꖧCU{nǨZJ^91-|P<}y犢 |@}"ݠr2zV+hqGw/N`ARޕ:jHn t;Tw\y5 m8FuHhhWV)U=OZtKZ23d Ǎ!mnqyN?޿Jpn($ZI4 HFe/}&Y~Z!Y ;`g3Z%դ~dFYWyiW߇]Bn!%T3qCi;+irB@^qrky-,H r9Rxq2+#Ó UytHm%xܬ/ȍ_rjfܶ"z֋XĪ9=F8⧻Ӽ9LTDyϧAe,d4V֞3rcoc[i 93;3L|Upxۊ-.}=#Gc^}If?]Wi#Si)9s<;nQ?aQCTݵGpvFL#8'+'.9f.wcN5X3R;k3Bp٥D f%\RF5O^Ək5O Z+613u^?+%JGx H:erA}ܞ={Y4n0۝FEl2 j JS|A Vd21yIǹէax,u9.ea2y#p8xBimre9u2E:i9y{j +eF;0dMiz#\CwѻW4ˌVrM6t0niƘ 44yM鑌TT^}-<*+YˑT +T>Q\fj\SbbE=4*HԓM!҆uMV"t?b3VÕxvV'nOχ nvy$WLI$gkgk[I>5b8DZ5;tcq8->DFR0:֎\Ar\#hH˗[d!^nP޽?aH?G5q\]r⬊θ5 *Hdfh̼QPvV0E]E(W^< {!=djTs;ev#NF"8k_)+S#".tpW?,qAXr<9 8ɫJyҠmyNI8ۢZ{m쭌R,P3UND> s#d@v0D>zUȮRIjq6>ϑel ş'\57-9ԟ[wc##duc~Ah7<^Nx֕|`G5[iQ+tmJM(,GJ9#4Qsx4] 8'Qs4`pG]&iYD9svPxJBE9svĂD=>EcVBCɈ\VV j6{빻3to(fҳ.q[$<=&敘bMsbFr/ cP+Ϻ#Q =iBHs842 b#^iS͌HϱUV42{` { )kĭ<CcҶ'Qgumݣv랼QZ>Ѵ:$sG#2Iϭ*QOcNDg7 b1ҕїZ'A"lq"`O8DT F+l+ө>^vW#\.㑚@$:ֱ5jmC]+R2B9܍߀ng8z7x.#_X +s0FG BNjyGr3?b_iبy'+Gі8c`rJ>=֡.)-!C6Oe`w55)ŠL 'pxa5[Y@d('uϗ#C~^=T]ڳ.pUvr ="X)`Tcb{|r7ۨalͺič{6%`iqAp ZKA!oOά߂}k?uGM> nI.s1wg=h`-ʽ8^Jtbw )GO7^I'\?Xb|/ ~/]IHp`:9#ufqr?*luâ,:~8' k^,B1q5>F 븏Z5,A$~:!|xǶjB=8gSqc'pLc ֱ}T(x:5F H ;1j$֥[US)8OiJiq;up"aY2-fBԏyr H'^ѥQm'VG J.7 G;@p M4Q9`=t_\UYᱸWRX,OBU3sı28aqMJ8VTn0ѫac÷2OFnY11kQ-P 7NUnW / qV_`M m; Zw7K;HB~w1DX3:u Rʼn#8`Ztbk =3V+T:oC i.\PTQH/n3`3QG(ZK>XSVb9$?Š+BQ*9\tVRue 8Pq)$pk\: ( % JחMQE+bKy`zS\s3E !3NX،gr0O)YĜSe"m㠢1Fg sw (7QL'F *)dJI+FEə3b ⛜W'FIELTnC?"c9FzSW@py,mzx]DCצ|$,n-nH c,p3ƼH^ռEKd:ufD?.+Jmm-f_i=psZz5eYе;rϺte>aux?uJ> b?'zfqk4u-D֐,:P-Q^rxr}sOol'!0>fk'F/+ Dq)MO vt.%Y r۔ ֡RWZОŬ3uVuRק1G(5w(5jw:Ocjі{W(z/[qTt(22*?iT~E$bޥYe ϸ<ɜ?Zaj1>$x|M/tKtgb?:hB6k{"Y9`B+usÚƂ|,1‘7)q{X`02p9Ɲv|$b{V:]۵H]>=+O nu+ɴ`TQ1\ sb]8eCr95GM֭ӴC yec]5I$Q'{j3gBܓıZNx*F{P+Ŭ73\mA_+0 X%瘪a"9'\xG}A,o Yd+6 xR](>lB8>Qt2Elmu]vIՒWI9s֣)}kgj} Ғu ++^ٚK`T8N.<? dC؆ x1zV8:d_@>;Ir+*I] wKIVp ~bZԖzƣtvY]$ bp /#5?2j]_$f=~n\+}Ic#|RzI#i ]C.3G e@HQRۮy'99zk24fI)gqXt<41gc,rI Sԛ,94.F0k~٘<3:Voq^GM< t}=tAO׽J"{K`\&wrzm$SQWdGOԊHˇO\p3?j*@p;R2b\Mfcb4G Ê:$wzZVq)Z϶uXTJ.\סcjM.O!a=*⥔ŲSs??|b;f*NO"S@:i3Fj!s)'Jif;[b4R*.}E+9Υ-̋-~v |ָ1a&C]ZNSک+#-I\%aX[ѫ2X^#mFEEx!=GJParents, JV and varsity players, counselors, coaches and faculty were invited to attend. And they did. The support and enthusiasm was at an all-time high.<br> From that point on everything we did was directed around being an eleven, recalls Davis.  We had signs in the locker room. It was just about the only talk in the weight room and the playing field. We were set on fire to be elevens! <br>If you want proof, check out what Glenelg s Gladiators accomplished following the workshop. For starters, they won the next four games making it seven games straight and qualified for the playoffs. In Glenelg s history, only three other years teams ever qualified.<br> Toward the end, we beat three teams in games that no one thought we had a snowball s chance in summer to win, recalls Davis, his voice excited with pride.  First there was Wilde Lake, then Long Reach High School. In the first round of the playoffs we played a team we had previously lost to by 22 points, Oakland Mills. This time around we beat them 14-7. We had not beaten them in nine years! All of these school s were 3-A powerhouses, where Glenelg is in the smaller 1-A classification. Further more, the upset victory over Oakland was the first post-season win in school history. What a feat! <br>Coach Davis continues, l on a box, high bench or BFS Squat Box. Take care not to plop down hard or out of control as this could cause injury, although the Box Squat is very forgiving. When contact is made, settle back in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. Finally, the athlete should drive up on his toes in an explosive type action at the last part of the lift. If the weight is too heavy to do this, the athlete should always try and have the feeling of coming up on the toes. The athlete should have the same feeling of blocking, tackling, rebounding or releasing a track implement at this final stage.<br><br><br>THE FINER POINTS<br>Obviously the height of the box makes a difference in the amount of weight that can be handled. The ideal starting point is about two-inches above parallel. Sometimes the tall, skinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete. The bottom line is control. If the athlete can t control his downward movement without plopping, then simply raise the box. <