JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?.H$(# ak xgI`3sPj͙ wTAݛF]{LG+ }_nD_zC7| iQ,Ř~atrju23Gbd#ubnK\XZ¢#i;D;`ݨ]_RPק4l3\HFncҰ,6kHve!_*6{[чByBCyLݞ3X=[|8f `kl,-5zSrt 3K..˲6B3~4M.ʹ[2 tzۂ_R+дkKS,d<Zb#*YA1=Eym߮. `!]ǜE_T- q=ƙxJ)1((JI٬WKϘ1EpV5Y:]dF =3uEm fd% _ zrF){z^? sx7B>٣d? s*-l#XI#q\tzOڭV̱&P{n~2N4C$gT|P2$ اz-V?3%P[>vڭ;P֕Y-.ᔷguQF9P;ƘbIdq\ώn:@ݞ0 uj~ 죵d8I>)1+I6OA՛Dynlpŏ\\SuImh Dt5'p[:YWSc]NPGwY ˫] Hpsm4l7$ѕ{QC@{>y% ]rsq*\,!cӧZZSXK54XLnOrC:ϊt+y++hr13Nq-_[?'؛ qu p쩜[:nj:\Zmu+۔cGlv\qYv~xuKZj;#$,T GaE<9F 2oc#^Gco |{:>k/ ۗ,.G c==kcBYt]%`ғhT~R,-潰5f=o7^ #hK1OPp+R XÈI`=@>{0~-"Қ0$Ԧ}>Spev@Jy=mgK)bXydpFvi M_RP[yqʛk6<C8{8#$(^C#ӵM[6E15'g#֯h>o3̅xCg+~KOVkأC3$SJ˻K:YghEDo=fڗ}5.[j+tR?.Eԍԑʼn߹xܡYS55 ytVhU }_Rg3ɕ#rFG9VՈNҮ!էh=8}KPF73aJ/D+hau4b7U,s}zu"4ۉλrBMG!O^h7bXT&$(@=z%( p>j& nndV>3!;?L Uk$8C zǠw^dwmy۹A`MKwjLs۞K[Or_co-ܮ~/dР7I1!$( $Ơ]bTF.#cҮznVspX[21YV0u5o,ȩ!rq{Rv7Y-$7N#BR;bĜ>Q"#O|EarvA lQ$XVs򞙬6iԥF#6On+j7^C|`TOweeqVr괊C+_>d^v `)p;W1R6&&O$}뭲mVũjvm,HTec$Z^fw i1ym0Hn` Fx皣>OKrcFq6vnE^~'v MvMp,3/BR}1"O kPi0Ate9cÃǽOK}CB"2d?$Ǩ+ ɶ/y!`}95>caZ0F8Oӻ&KjZnGgP;0H2Z+Źʶh>cֈ?gft in?yq5{ZB8tijVzbnm;TFN޻lgNK;i"dp{aغu6=qP_^ }x+vc."ePK@=p1%3:3)|7:zHмQ&dU& 8<Mj&7è8eV ݸptXq WQ֥jn_ȳ/$Xgb%T0A[OҨr ѮbH&\``u~ox%{Z@ys`uZ5&# *$䶢-p\ &֎9%@`$;W'ci4k;++K'ir=MNTK+@>AldI#*=}QEΟj>z}~n O:2,Ucv;dXݑcyT=v, Xg;Mdͨ2] C a֕ &K Vvd9ۏ'atUwprzV}GG@rIp2F49֊El44ݩ[>`lQ\ehv*Pu Ur-]}&k(K=&쑽H]SON*5b - PRgN $`\WX_z[yEp?p c؜~wzJXJ2uAWx7\vcFj[[XǦY4a`I[%#Tya[ K at?-qVwZ;NI^8ll.bV5*6MiY/@Hc-p:M"u Yͫ,wF2'sgtmй2U N0Y1|2y`Z.O< w-' r(>cJԳaSE;`56s޼_t$[k 5bHUxZ%5ԍ}{B R]~E_7BqS/b$w⩾mx_۪m_dVdt9) 3֊PzduŤv̗sa@<5m<zmWYIeXѬW-Em{Ud2|U+I8쑧Y |k93$*(8O­kpxtf{r9=N\ԒVKjH-#RE99֬nsRIdСyfMsԜGݫ#RJȻ?cVmu =[\ai@ۚ[eӟQHZNġc=ЙWON] yl6BݟXTV٦#rm3X[`Ξvyl?G[&[K;6m Pzv;k#3Eecv2D!OzV~ 1o,y%A’O^B5 VY#L/f؇,&ƕ˷~!GE4 灞)2+FALq?qw^/-ծm#R ҹ{ybhC>W"z[FB}+?KmSmQ֩h )mv`lq_ӀK+vW *u7"H_-F6{Vk`@C(?ӿX(.K ~^轃fž9} f*-ԏJ77%F^AD~\ڴ0Z'anzpkOEƿ.j-bI&G%}$ZrF:]ik-&wHH0NqjH!okhªe[%!hmgkZkP"4h]nOZFO]ni$0FӞj >rS7:)HVڊbanno!,A,qZzh^c Uvqިij6$61T|SgioptyVH55k }ĺvAg$ ic!*$}!O 5I yIPOBx#[X[} kQq F@x$]_SNihaeEP{lQl-"H ջ=i\A11{0wK!8Oc/9h|Awm5&'nQ{?ʥmLw,7 ϕ(c=ΩCiHʀr 2 sĢHOi`"0ɨ,n)i޼1p3z⧼a;8ʲ1XDeCWe~0:ٮfn-XD& O{B0sQLwP:cE0 QLByϖʸgUZQsq2 QsE \չeżmb _8ꮣ\ݺ,\df$,W1& &qZRH.V2'U=%@Ip^П+A4E"$^&0$8\vMRsDe%;$r?V);lmąF ֲuMWSTgsqY2Z!qU5ag,w  ?Nj+8 Ă;a2Ir (M5x> y#Ub:<] p:w2!awqejĎťm/ߜvo6&yuFH̶O3U.UI)\>zCamc;AUHV B]jq,hGϑW50kuxU1 PwS_*Ȥmn0:xyDNUxp'4qQkz#1E@ ckZo 7A$fhb npN=;Ub;.HeC,yIz&HÇ ]0=^HhOZ) |AhCYm=zcT]2ݲpOz'!@GHe& 427% >e9$V~@Nbæ=( heǘ åFA0'The back spotter, as captain, should take charge right from the beginning. When the lifter starts getting under the bar, the back spotter should make sure the lifter is balanced and the bar is positioned correctly. They should always talk their teammate through the set. They should firmly hold on to the bar even before the lifter takes it off the rack. They should walk backwards and forwards with their teammate.<br>The process of keeping the lifter in the perfect groove is not difficult. Sometimes a lifter will lean too far forward or even want to take a forward step. The back spotter, with a gentle pull, can keep the lift continuing correctly. The back spotter can also assist the lifter on the box squat as the lifter rocks back slightly on the box or sits and settles back. <br>If a lifter misses a rep, the back spotter really uses their role as captain. As captain, they should be paying attention to the possibility of a missed rep. All spotters should anticipate a miss when the reps are getting tough. If a miss is happening, then the back spotter should yell,  Help. This command signals the side spotters to immediately help their teammate recover and get the weight back safely to the rack. <br><br><br>THE SIDE SPOTTERS<br>1. Never tilt their side higher (Photo 9)<br>2. Know the spotting difference between a box squat and a parallel squat<br>3. Keep alert and anticipate their captain s commands<br>Photo Nine shows how easy it is to tilt the bar. You can do it with one finger. If you grab the bar in an attempt to  save your teammate and tilt your side higher than the other side, you can actually hurt your teammate. How would you like to have 400 pounds on your shoulders and be tilted sideways as shown in Photo Nine? You would be fortunate to avoid a back injury. Side spotters must always keep the bar level. <br>Side Spotting the Box Squat: Use an over/under grip as shown in Photo Ten. It is like a deadlift grip. If you put both hands under, you would be more likely to tilt the bar. Photo Eleven shows a full view of the side spotter. Notice the 45-degree angle of the side spotter. This is the best angle from which to coach and judge.<br>Side Spotting Any Squat: Keep your eyes in position on the rack as shown in Photo Twelve. This position will allow you to help your teammate take the bar off the rack correctly as they begin the squat process. Most importantly, when your teammate is finished with their set, side spotters have the responsibility to get their teammate safely back to the rack. You cannot do this if you spot as shown in Photo Thirteen. To see incorrect spotting, go to any gym; go to any college or high school weight room with athletes. The majority of side spotters will spot like Photo Thirteen. This is wrong! You cannot see the rack from this position. If you cannot see the rack as in Photo Twelve, then you are out of position and are putting your teammate at risk. Always keep your eyes on the rack on the return. The next thing she knew she was in a meet, and won. She was hooked.<br>Strength Coach David Jolly took over from there. The first year he had to make some serious adaptations to training, teaching her the basic technical aspects of the sport. During the summer she worked on muscular endurance, doing a lot of bicycling in the Great Smoky Mountains. A stress fracture set them back a bit, but soon a program of the Bench, Military Presses, Squats, Push-Ups and handstand Push-Ups began to give Val the speed and strength she needed for the running. Tumbling and walking on her hands provided the kinesthetic awareness she needed for the plant.<br>Va-)8?4O'C ı)#L 2PpI5 酏GϾt-03pWouO nN* *ŔMDD:坣%5؈ oz3z@c# 4Y60*3ZLuYHܣ߮HHybYu/|wVcs0#rȃlLy;ԣ#199@w%|"k( N4oE(%#6  ?`$CԴG]V(xx,$Q"14C )◯3uPilѮ+ɖ!T$>^-ǒT~ŏGN]p-*AwS}&4XO-}kc GA@@d8wl@oZ)#KibCч z}Zq-"W|q\U t 'BۗY0Z'y/ ,P^ٟoDVI3F|l}?CK>UPMƵr6@F!Ix,mI7j/.KZYy2٧sU5žQ:Ư>rܠq_C"-r\'+ & ^4`m.U31M@FIԭ24O +^?:5&|Iѝh<]IQ eXb75dmz=;iZ;{P$VАwg#"XcʸVJ}*hUXGYogHPe2.;O,0m4izV;#ֆͺ'7&>E^G,