JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?BN *~3Z\ᰊqN+ЊEh\.Rдv5WXeOgv rX*Tb=@W_:b;u5we~;i6f|qp:+xĂMBG)tmɒ8tpt"%i<9n_|XGf~̞#kѭaIIbq]NAƼGHh:tSxGTWeg&g!}Hu2XބfߵWl[h6p8OZFUvVXƁµq)\!HH+~81%f;ʓRPTl1R7)@w_\ӂ((8L"Ս݅Ul`\T2l SoAPB`#BM\2<vg``\[Hdr#J|wFU'h/ԍVb]Vyui07s3}+Ӈ{wRS$Xcu;k345`6|Z ]upni+ӾM G'N4lqTN ?*,*Xղ9ӯ&}ZWDZ5`s't-4A搞1LB8Cӥ&y4POR3P4 1DdC+f Wy*X]G+<5qa$/5ŋoCˣ7}Φ-/|!h*2#bȋ4!w`sZW D~NZu].2GG%$9Nj&2"m#ֱ,^p +;6jkEIc a\UճHUz`bGjƷlJrjWg0z ִY md g΢@u~U ޢ#Wk@g˳+^u_p#h~5& J]ZO7T5Մu|\E&LcNcM ;WgTB@jAhݔt zp+ψ#Sr?ɈOFuaڳG]T7YhNW>^_&Fdzx?jM\jY4)"M)Qg)~P2ʊtvFÐj4i5fLdPL)ӎz0:)>GLW1[\qJ;yܴN~W֢ظ\G צ(7IY]cHכqW#u{5{Xw|oi :zSX%H=v5ǂ 8AJ#+\H^Yrecv$)`\ z 9kS|t=M>˞Jk0ס|<]AD7燎<e·ӪZ鸝S+W"`Ċ{;>WHc1A]Eυc%366ΆiH}+ފ23EN:S4ddON%jG ҔՇM4OFӡP}*ʹIBvQZyף֌]6 ׋Q嶏(^hb{ב|DӼF[kc]4UE}Qٻ=Qij4{ѴO@)r8=jxprsW!aNF5t~H p |Jv74t0"ɤ<ڬ|3͵ա?qZVӜ8PC`t\.?]/hInOjL9ڔ?Ib:8X2 rGlhiw:ݐHH'bI'J_DJBKo)隵/1ڃ;0߷~%ݽ8Y\Qt}. {n7(EtEoul躈2Ds5NJ߾{?g#G_"yRn}+WÚ~uıG5xoC:¹9v6!).sXW:#DMEc5i yFCZӦ@Q=jI[ג2=gBxwUt.˘z+֤.=^ ѭ|W.U%ʞ?Ny9Pzkn>a+oҸZ©.2ۡoAs1#' DI+vqi aҊ;Q@ Ѹ/n:"Fp<|{C[7 MnLb uUd&o4kq#ւccR:\ ee9#+Nǚ$Xb6\CcBU~VxAǗ!C֬F |O` bJƒNtuWnpk fHc^y TCRIWP kΝ%sׅ[WSв4F}+\A85.,6k,Ok9qRN4z)-f`TjZw~gUo,g'U11s(6qrpIޚkrFF*e?".JpP(t, our new BFS Training Plates are an absolute must. Second, the Power Clean and Clean Variation video is an extraordinary coaching tool.<br><br>Lunges: This develops power balance. Each leg is forced to work independently from each other. Also, there is Z  +؄E {Z0%ĊDW8 T#CzWy6+>tdk]i:Ryis,w>-;Kg3=h!/%qp3w#^˦[hNj[wV'޴V1`zt O: Fbf8"0{㞾xoTtfUb}wkp9E=bU0: xXS<9j)}Ν/%sR\@B i%rzwJ{\s`M)4\,@ݸϱoch12St4Uw>R?9~)yP(sڞEBJhQE#@c(@zҜx{E0#eMU23Ep0 T0[(y CG֊*J#+Ҋ(J+(;8iEsE"'# r}(!x(his chest while at the same time putting finger pressure on the small of his back and pulling his shoulders back with the other arm. Matt in Photo #2 is in perfect position.&nbsp;</P> <P><STRONG>THE THIRD STEP:</STRONG> With the dowels, have the students practice jumping straight up in the air as demonstrated by Danelle in photo #3. She is also concentrating on keeping her elbows high with the dowel kept close to the body. The dowel should move in a straight upward path. Notice her eyes are focused up which is good but she should try to keep her feet straight; not pointed out.&nbsp;</P> <P><STRONG>THE FOURTH STEP:</STRONG> With the dowels, land in an <U>Athletic Stance</U> as shown in photos #4 and #5. The knees must bend as you land. Many students will want to land with their knees locked which is very wrong. Have a student jump off a chair and have everyone look at his knees. They will naturally bend to break the fall. The Power Clean is no different: You jump straight up as high as you can, then when you land you bend your knees to break the fall.&nbsp;</P> <P>The Athletic Stance is wider than a jump stance and the toes are pointed out slightly for balance. Therefore, the feet will pop out slightly when you land. The Athletic Stance is a "ready position" used in many sports. Think of a shortstop, a line-backer, a defensive basketball player or a tennis player. I want an athlete to practice landing and balancing himself with a weight from this athletic stance. Both Matt and Danelle have landed in a perfect Athletic Stance.&nbsp;</P> <P>Photo #6 shows a happy Coach Kirkman with Matt in a perfect jump position and Danelle racking the dowel perfectly from an Athletic Stance.&nbsp;</P> <P><STRONG>THE FIFTH STEP:</STRONG> Using the bar from the floor, teach the starting position. Look at Danelle in Photo #7. She is in a Jump Stance with hips down, elbows locked and wrists slightly rolled forward. Danelle is using the Aluma-Lite Bar with the BFS 10-pound Bumper Plates. Photo #8 shows Matt trying to Power Clean from an Athletic Stance. This is wrong. Just look at his knees. This is weak and dangerous. Also, this could be a photo of Matt setting the weight down after a Power Clean which would also be bad. You must pick up a weight <U>or</U> set down a weight from a Jump Stance!&nbsp;</P> <P>Practice picking up the weight from the floor in a controlled motion as pictured in Photo #9