JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?FZicwnldQ'?J='$Z҉y[Jnΰ$pI+vvw{tn@?ҹ \uhG1SWQ%niAflH!khٶ6JZu5K ,1ޤLh Bp8⦃— |jb' 5+[d>|vI =-ЪJk cKv1vFc z~4y8ycʠ4r2A!|€,y4䗑UsUl(AdOOz29 Y8(lDXHI #)pNsR! 0{tfhe*H#sX%` ϹZhWkl$aG~M|-I=jڵ쎧']6 kj0E*#104Kھj.ּ/HɎ6XWRXdkx|xwijFs6#r(ܳIoܞj{Ly94҃@#cZr*j'hb̒K26(c74m-IE)lњJ(_lFAV6wQ1\EʥHIFPҽڲ9˞ ^KMFΡ)#)xVXr .p:xMzIH=0kXwjzZaՐ(>mZT봱l~&?xR:[(XO͍zMvZZXBP}*XxySɆS1R񦌾ՓMFrsNj5^ IId~8_ ǠԔ zsVcPUGOzִ|ӡQ@Ӎ PKIEZ}>O FM-1O N!v31==vXE(+\89J{%F"|g5hwH$ >>]i՛8M5Z(7'%'ɮ}_hW#*q<@C}/|['̲dg@:Q`AGJmv2Z]dR1ϯQJ(VEWQcCLszQ@ҌM4f)=}iQEXA94^ieơ0򡑢CG ¯rMhKkeZ#?r}kz|[#cm^~U >kD =J`pjlTCƸ! :wבUO/noEKr>kcc#SOsXVשy<09Oa]@n!{{a s\>]kO/Oλ{<胢V#c=Vc'9S^vӡQKl?ΚJSI@Q@җU6LJ!ǧ]#H, p# =M-pdIt$/4ٺ41?1ŔvXΣ`p gFZSz 4oo5aF@Kr`B͕9eu> m~h~-uJc֥cm/cJ!(Rr8qp0X;1[drܚ9 6 [kl8C O&]^N?ieFBѷ]?o÷By.9hW!3NVI蹩Qg9WFb>!^M=89#ӥZl" o!6 FbaR?gCcfz1jI1c׊90I#eTPM^v eRI'dKPrH b 9D2ŸׯVg2c*`?+!1@Ոumu8q~PA=Tc==/Z`-T8Xpw6\+mG xJpT@) q*[u9foж$])HҀ0ZZD)k~0H*OkEm ]~U Osk1zcXmMB9R}+2[[8޽>+Z9hУ#vI=C8E9曡Z=wNB=cɠJޓN%8`8zR*m#Wmgj!cjqPaEcHyvo"'涧XʴjGҹNk[J}(/-JzY7y4P `AZ&ڔ[P^DfaGӱ,BCQn³'r({PGbz5xn0ّY rna1P+'ᵂK锛;!HcXEDQ82?Ywo,Teqd\]z2G!'sj'(dW\[D.uZC45#VmF_?N爭m,r# Ȫvڥ"Jq)-̔ʐgk ʌj~:,ƀ:ovFTv#Zmg",lT3]v}KK+Jwg+Y+!h:f!2CEYo]U>^ő[4걻T0N =*7GNGZ}F) 8z+"UF8ϭEeip)b# #xsiw}n+Jn 6ذ4w^lpc 1Oa+_NTGߒG+cLȒ =,56-zԎ_r\,Gdq8etea{Vvg$$@F=XAji:3#\CT Wǰ=mofXX:/oa6Voijd.}=ҧҴ糘U PBy,}})$,ĞI9='* Sjhmdp ӽC%W쁌H$DO8Yfnn8#$cP=^[9SM>|qK?c)UBgo\WK=fal1^hu)<:g#׵y #OZ:vZIV;8*N{bNs_?Drs^A7-fgs9.[9ms1Qs+&-I8#$w*kkQ Xt P(( 7)%nvkbO p1Sl7 '4?7͒EGgk, 㻻dU=qV,I8F~P0eCn>KHP[Ͱ!*e, y櫾mq6ǹ$Fx8s x_WnJf MyVHpr w{hg! >"mt{>pcVT,a? '5+{'##|mШݍBd*NE= {0KY!$ZmOWxmiV!9SZGmU-@@Q{k Z+ F;/ izee*7*ҽW0NSPhey are encouraged to stick with it and push even harder to reach their next level. Goal setting is a foundation for success. Teaching the athletes to spot properly and encourage each other is another element that is imperative; not only for safety reasons, but by working together to make each other better, they are developing a sense of unity that they will take with them throughout their athletic careers. These are all habits that I, as their coach, hope they will never break.<br>Technique-perfect technique-is the emphasis, not poundage. We approach the weight room as if it were a practice. Our goal is to have perfect practice. Each lifter is expected to complete two sets of ten with perfect technique on the bench press, squat, box squat and towel bench before they progress to the next level, which equals another five pounds. They must do two sets of five repetitions on the power clean and power snatch. The only core lift we don t currently do at the Jr. high level is the dead lift, due to time constraints. We do, however, do the straight leg dead lift with very light weight.<br>Two important elements of the Centennial BFS Readiness Program that must not be overlooked are the flexibility and conditioning sessions. Our philosophy is to develop explosive power for speed in the weight room, and then teach them the proper sprint techniques. Form running, box jumping, upper-body plyometrics, and agility stations are all huge parts of this program. Flexibility should never be overlooked. I spend a lot of time verbally explaining and emphasizing the importance of flexibility. If these young athletes know at an early stage in their athletic careers that this is part of the entire package, it will not be a stumbling block at a later age when trying to implement flexibility and conditioning into the  lifting program. I am a firm believer that these  non-lifting elements give the added advantage of quick and safe gains in strength and speed.<br>In rounding out the BFS athlete, we at Centennial have incorporated the Be An 11 Guidebook into our seventh grade health class. The Guidebook is being used as part of their daily coursework. Instilling character and championship principles extends far beyond the weight room. It can even reach beyond the arena where the practice and competition actually take place. In our case, we are teaching character and championship principles in our classrooms! With the support of our administration, we all share a common goal of teaching young students the principles of character building that they will not only use in their sports, but also in their daily living. And through a good stron