JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?S{ya*ZxH!lK3mw5U}HA%t}&ASike{hu)HN$kèe9֍XuQH(((((({/?pG}-P1 p;ZZ/2C\A%՚$T1YߊnQCji5*Eyrm'#9ҼT+gRd?tdgvM!(ky?Ҹkl[U(-)%i[MYTIW6t/_`?yAAo+T?JW-oK0G}nEW>A,(+"B((((((_kU: u{3ܛ[5]243M #*}=k״Ƴ崀 {gkm$wLgh(PIIx:{4A\ T;+39;k3lw#X[N(":/l K;>9#ᖔ{FVB֫=/OP Y((((((+RIlT:͍ⷩȱF IqrDQ^Y c7 FBBO^{HEʩؠw=g+hCݕ<9K;~Ya B?<קZgH#UKiej]u場QE"4 M#FMy֫ObC$/ +Ey8."hCon;VX2,"j( ( ( (5 b4vQ=+\kۻ-OEһ#/VɶP8gVP"?ڑ{!pz B&IECg esǒ`EUQ٦iW`ke{1jIf==UV;ZJ 96!s#o $s#% PIvOm2?EpXrKpOҷ-FK{+I#>7fD{NIج*McwQiX\2s 6rk~jWTt͜ nY.8rI޽ͅͲ^<.{V=b(sQ@Q@Q@ # ZGӮZ 0JKFއU[)>]JH r 163PMM&TTGBT1X3pz0 Jr+3/hI|=:Lky+DʘELy?>GaX>%dqW㸆O8 O\t#)= $+dơ~KFW"S nW@G}yjEa\5{D\`ֶΓE4e9\q\ni5Hfrv>˨sNM3mtop7~L'brNZq= rٳ7%Rڠu5tJX7yoDokqi3Ǯ{_N3|ԎqI{.&WȆ@Hx5v_읅Z Qף/kqΛCFs$͊*neʞ}*j@QEQEQETP2CW1أI@#M'Qkf N<]VUC+:d~bJRByRТH4.5Gz$*UFNqh[G7KbQ.Ҳ|a;@L)OקJZb[!tM/Tڕayht`|Dg60XݵKSװ|'w%߇m`638p-Kěaܽr>0οW{u[E"ޑ jx€1ͦn-Q62ps[s>y%I5_(8n ik%zd::ǕNpy# GrMz"[ :b_ig젆\N6fs*kR w Y$T8GVvn-hhF(((q}6Vy&HEQP>}͜n-(bÜꥰ=(P9<Cq$*HlڔpvG[@Y'=,SJ'Euckq]QR[cZ1"2ӊķ$Az N+mfI0*9[Vź9IRpcaxϡEQX[)*J8H(҃$K11E]7ErOk=L+;n<3P[ɵO1c(W͸aHMܱ K),LU "pޛcn6 sS3=I4tTQE)i "JzٙxcԚ5W,>M̑$ҍ>`sO?…{7fZ9ۅxk(X@]RML:yM/ѩFUփopc-AGXZi2n9Sz5#ڇBŔA6Ϋêەa=Gcy&sk<Oq[iZFJA4{{v:Tg6,)1Gq= 6kxv+a(:R}$m66LA%U{+n4OCՉ. 'jm)dI@Nj"I)ִ - Ž2j(Z]U$~QI"ſ 5_ķSP$@ss than two minutes once you get the hang of it. Get an edge with lateral plyometrics and just hope your competition doesn t find out about these great drills in time for the next sport season. <br><br>Check your BFS Total Program book for specifics on performing plyo drills twice per week during the off-season and as time permits during the season. A complete plyometric program should include bounding or skip drills followed by plyometric box jumping. Testing of every athlete s vertical jump and standing long jump should be done once or twice per month.ght in order to receive such high dividends, wouldn t you agree? Let s take a closer look at the detailed program which has brought unbelievable success to Capital High.<br><br>1993,  96 &  99<br>State Football Champions<br> <br>1998 was the first year in twelve years that Capital s football team had not qualified for the state AA football playoffs. Coach Mark Samson and his football staff made a commitment that in 1999 they would not only qualify but would be in the state championship game. Coach Samson rallied his athletes together to work harder then ever and encouraged every football player to make a total commitment. The players were hungry to win and with a dedicated attitude they went to work. All down-linemen, whether offense or defense, had to be in the weight room at 6:30 a.m. every morning slamming the iron with Coach Samson. If a football player was in a lifting class, he made a commitment to 20% improvement on each of his core lifts. Those not enrolled in a weight training class during the day were able to train after school. They improved their quick foot speed by working the dot drill and leaped in plyometric drills. As each athlete spent time in the weight room and exploded on the core lifts (squats, power cleans, and bench) their strength levels soared to new heights. Each player was taught and coached how to sprint correctly. Coach Samson was dedicated to helping his athletes become fin