JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?_/#1!WbWZYtdmzԁf5DBJ:+BXC2;Wgƾd>cZJp XXP3 !@rbANjgBeAHV;"0뎔M;M3H$L@F[IKph~/-_ݡS$1 HpL9.XWi: \Vr]<=Wv-h>"4QIQ XVdX 2ƢּA.X| GSyek ~Si ] {+]]W?~oG J:(^yg$G>4j#B5 2<HTeX6>›5rV3B{u~"]gҊ~ݻO}(fu(AMGJ̓2FqZeXJǥ%B[V9Z${:c4Y-ܙdid$pzVûo8~3!uNu#8)YGEed#݈uo= ʛOwimiy_s]ቼ+Ρqnaa88ȡ+gKZJҍ?s(-ޖY4.G5sĞ0 Ipϱ+ʱVkrGEaOV!$ 2H2 II<`u=7K`3GTkIS iؼʊj ݒxi"NV۳y`jBW> 1;187b#|s'nxL|fr)XqC3YB1 w4Wjf,[R7fZA޵ц= L ےzҮi}Ʃv֩FOEͩޥo ;^hgEGgny%%#4{rÏjsa4{l|:Rs(E"X1XMVOc Y Qӭ.xXфVZ]@品w'ڬp6i(NR:=JlFҭ|'k#NsC=q]w?*ti~:ޡ%:j2KXҮJT*P:Wnd_[I#I%-oq1 {@h3Z*- !ǖx-U Tw,R;rP[% d JI=X\j7,ނ$7vRGf\8tU Ed1iʴ#;GUQ:J!6T## ces=S;I1nHlIiI<{{Vr qUY~R&{yӡ} 5 sɪq 3N M0Vbm *Q\#צ"Mʨ*&|§XnWQ}9}se$x9Q[~*xeN4e׃E;M7SD=G֭o#eգ9@"07}̈́805i&< H'u iz6q}yr$ܧ8+&%u=rř7ZJ&y,I~s[3M1z|{q*Yl$(l6;╆p9vw9,w}gROҜT1۠8s"$hhn[ګ[Iq (G'(kVZ)Q"uGLF 11.srP UVH{; *E\ˢ]vLc@D#R8)dj8jwhBG9=83WL# zV#-U%G؆O<@4"Lk1WH|9ưz*WAk2Cs ps.&ה"@rWT0ۃ^p ԭ?!]r*/qTUHPrNGZ|=3Uo lOV]pǑsU1c<v7|MӺa$cktUԆ$7z\Nh^8b1-]_$*rqW201f_;vLXq>`cnў*1l$0?czm@rp;33dwzE:w.PYF2?Q]':~&tyfbs ]V!I$TrI=+IF\$PKw qԨy[&V##Mٍ+Ԯ?,_3/ljE r|#]0-8;Gd$tXBgHSFiֹKRX?h@ +_[s$ +lPP}I:ˈ&$27Ux*@ 뮎\iP~ d*vԙ E۳֧Y!}$e8<zҪHҁ4-'43NKmn`p֘a}v'eeNܒO$1) f%h0[ըmޢW6Z NL?X|vֱ\A (Bo}s-X+FIbm* B)-ū.$ JSj^+5h7MU;,y'i`F9*<0EuC9B܊5 zmqmwG%H>AE,1 (aS SHi*Ijr*9Pm,s}S%P3Vs^č= ې+TҤ #+}^M-c W'TӐc9RGٰUc1_"ܬo#. FGJMH RCpR H^*m'$XIgZ sӮ]j T('!GOJojW5hПv\skiu年H x#FF*qޖG^rW.w)+38R@#quB3ئ֖غ`Q9%6j'=MlkB3xvpLAs15y P"2 mWJ9y 8;ᛠ ՙ?Qd!G6SdpI!yjB=$kUn +yt [ VMHD$ 1*K 8]0NEd|* &WsHHTԐPLgӥ 3r͌_oxKHNӹTdV=ɮ^ ,dKdi794 Լ?{F$D [g vlR3t>'-5X@v$˼vW7"؊'fC)9h&BsSlJT*qҢf,~vb}qIqqFq4ӭOir҉1]ڸcF1Y;gژwOym38+8|mW-n+J`28]/@-4q܌g=(Bc|Oy{bpcpXԜC⛱sjĹg`9+jXG:0'.\hM;P{9i*?# ]kUXN{S#3߭/?\u8/ӭ4r}ZUm3@ ~E 55Wҿ-n$tsOZrFEi_Wd66WS`0ӭ)P@:RO"Q'b~T|( 2Q 63֙ IX;(R@F3]?~@@*Ĭ8Rsӡҝ?).t.h1׹ 2+/n!aW;Q~f_|OIїH G Ҝ`8g`#c@JWsژxO8{"toQRdG&&TJ`POPzN#MpAiK>\Y鶀+Aӵ <Ԫb)>( =;үE/"( WQ@F ? {%5ۑOP&!4_:íuymm"d!WWD"f[x䌩I9%gt@Hqs]m-RHda8#:g4PۊNW<\K{C[ iV;s}qྺamwq-|_n3XV:+k<1D¦}IWYk+-D~n6ө'-q+VܔKD-O HmG`H}2y5l 1qFm=;D^nX薖!J*rskXf)^r=ENLcQEcsDMJYcނ\Gjt0b)HTn?ϩN]TDSěcD FI楹H\avh%UU'nFz3̊iQ\ }Nu>Ln0Ýçғ ە jU7 fE`}cBAbƒ^$["8E#\T9lҏ܉ uR;w-\u949`Եu 3%%8/ΝahQ3UѲk3(RklhBJ ɵb,q An(1tpp:TK#PjȨT@`ԱfIm1 =*LT.ܜ˾Y3z^z~rVc~TXC(%]\5ѿYTF֭Ɠsu#K5.p2Ҵl>O[zd,+]Q3m.E5ܓz+k.b#]iu$_@*XlQ $v)zO2B|Ό9 i8yg93RJ[W:M$ T;' v0Q>٭ Z4Hje27 c 8ت{ 1\J+BES$jTȪcB^8#DR"S0T̅0@X`_n0R19 0LnۛҦĄA>a 6ǵWؔΆJ64S4 {Sqe world to lift weights. Some of the older athletes, especially the female gymnasts, either had a fear that they were going to look like men if they weight trained or believed that weight training wasn t important. <br><br>Flipping for the Program<br><br>Once the new strength program was underway at Sandhills and the positive results rolled in, enthusiastic support replaced the former resistance. In his current program, Ayars introduces weight training to athletes as young as seven years old, having them do squats with a light bar, or even a broomstick, to teach the technique.  We start them with light weights they can handle easily so they can work on technique, and then we just slowly pyramid the weight up. <br>Ayars keeps the reps in the three-to-five range, increasing weight as long as the athlete s technique is good.  As we raise the weight, I expect their speed to slow down a little bit, but we will stop them if their technique worsens. On squats, Ayars allows them go as deep as desired as long as there is no bouncing. Despite the conservative nature of this method, Ayars has set a standard for the girls to power clean their bodyweight for three reps, and he already has five girls as young as 13 years old achieving it. He also wants them to squat their bodyweight, a goal that he says most of his athletes achieve quickly.<br>One key auxiliary exercise in Ayars program is the overhead squat, one of the BFS power balance exercises.  My experience has been that the overhead squat is one of the best all-around body exercises an athlete can do, says Ayars.  It works on flexibility, which of course the gymnasts need, and it s very good for working on balance. In gymnastics, having the arms overhead during the exercise transfers well to what they do on the balance beam, because during part of the routine they will have their arms overhead and their knees bent. <br>A Strong Future with Gymnastics<br><br>Although gymnastics is popular, especially at the Olympic level, the sport is not without controversy. A book entitled Little Girls in Pretty Boxes discusses some of the apparent abuses in gymnastics, especially in regard to promoting eating disorders.  The book painted the entire sport with a very broad brush, says Ayars.