JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?I-pymon&ک^ S29˜R䢵b&+Mڹ[RtͼsDsOZϩ0 EN1S3'L8Sb7X!c IDa{UK"|GZ%=At[!w2TvQsNQFZ}+|Xd{+4U7ڃ~uڶxk~x8h8ޝ>~k9tI4E n SF =GZde)6Ja\WIFVΞh3FS\L(~pa@ qzTl8J&PHI>]MUSބ& E ~U<؁8"@sF;#=EGqFgr#~Ч'yP kEdt?r_-@dRR99@M&Ʒ) GZa*٩1E(ʷBMLЉ=~TP탎jK/6+WRBcr}*txz1wXˢXWG-1c8 j|׮QОBݢ Y2s}?MK [Y6@9kZxGIp$-'@0kޅHՏyKG:F_=h'e/\d*O~ jaEYqٿTe܆hVtjZsZ&"Þ:;;:f^8FIHuflҫ6WF @jޣpxQ')"\UV1E*LG[G"e#Ay\n rܻ H{ =i1V]GZC9VZQcwE0(~/#F5kS=D$$7cҬ1k3^,&kAstaLey<$>k+-h扃/b:f5u$ԡH;v4r;ּ͆SSQDVohbL7#gjypgxRݦMwI|X$P\M %|[g3NTh0>0`'&xN{fG7~揄;g{fU- Z=x?N2m$KsҷХpGpi܈7? 굟S*S؎V2xVD`?1YNoCJJ>X@zW[e>KN|#bJN%XXAIUNj5}3rjr[Hv\m2S!'M?ɕFN?j_rI5‰=0ǁt-FIX󦔵 W3T`ڡռ;ipTz8+ZLQX[_XƌHdG'ďq[-"mSW I Xr}MR9E1E5 aszVSH fBbw5ěxn&HѨ^iv{R'9敇s!glqK6zOAcޣ-M!W+ ?e<+z? WV>nuEi&*h[튉oatO(Mzƭ4+49Hj5O +1[!.I3jy>%XH]i> oyYDuy\pilthҭ4_=Ǚ>6֋-6#) 0sW,|wgmaoZZ( 0p1Iٰ![KHS0SղOz%^{nbj; [n)/|Xo7jcݯ>I2Uag@o8z)885fO#Rix%z rz?QYXw/H3sƪ,{w9B&8<ƚdBsLgsܷoQ|W% Zeγ]O5v(MB ?V¶+^ +j;t^^b~29C>?гZ>e.NM]vc fB15Q)8ӢkzNi#xcE?cAQ0uiwiѴt)Zh¬?=O&[Qdxǹ00:Qyd'苝3b?qEhIlb=)UzT\M.Ӟ5k,)% MX#'֐¾8SqҝUYgb jT-rF{QBѯ<)ϧ܅$O:zQp99$n3֠34@}A4Ԝ'hhQp^,P0AWb7ټ`6l ]EH`sz{}N&CV hy<0 0vcWo9fO k).FM@:NtnB7LO\Y\5U)q_Oƺ-'aɩ=ߝ1r{a>Lgp' Sometimes athletes will still have trouble, even after using the magic words and trying to mold him/her into the correct position. For these hard cases, tell them to lean forward a little with their upper body and bring their shoulders and shoulder blades back. Mold them into the correct position by pressing in on their lower back and pulling back on their shoulders. Always continue to tell them to  spread the chest and to  be tall . <br> When the athletes can get their lower back looking great on the box or bench, then they can try the  ready position again. Hopefully, they will now look like Picture 4. If some athletes revert back to a bad back, you must have them return to the box. However, this time, have them get into a bad position and then say  fix it . Fix it means spread the chest and be tall. If they can  fix it correctly, then say  bad back and have them make a bad back again. Then say  good back and see if they can fix it again. If this goes well, repeat this process three to five times. Probably only one in a thousand will still have trouble after all this technique effort. <br> Another quick method to fix backs can be done by placing the athletes hands on their knees with their elbows locked. Begin by putting pressure on the knees with the hands. Now, tell them to  spread the chest and hopefully everyone will look like Picture 4. If not, then those athletes will need to use the box/bench technique as previously described. Correct back position on the core lifts can be seen in Pictures 5-9.<br> Every athlete s back should look like Figure 4 when lifting, blocking, tackling, rebounding or doing any power movement in sports. At anytime during any lift, if the lower back comes out of its tight locked-in position an injury is more likely. Bad back position during any lift or exercise, no matter how simple, easy or small it seems, can cause lower back problems. <br> Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This ath