JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?{t7SiC_΁PcҔ.Hg\Roʂ0;@B#p;F:o8N26o* HE89L`'NH@VP(B.zcM'd( G'S47gڃ@q_ҊNP#o /T@(nVG.?P?ܞWeڔ'(ac Io\UwuKa^WG֟; n1g|PG+<߳t/)SG9=/]Ǧ Z[ІI zJQ Az~i3s.(Vn@fEnW59 IںY<9kו'v}- H MV1_}:c~Ard2PKMݱn$@cN7“隁 k+7Rv+yҋopRSƊE] 3OBR*R++jQһ3$SWm̷=2ѫ9R6u 1gC1Љc-r4J2*&8(M-a\֓7k>+b+A=ݮ.VI $D߻p~W#M" w0H~#A2"}EKJxU|H/'ך𱵎JY1n*/ e6_ºhޥ) ӽCwEӹy{5嚕2j0F:Q%18k/[n 3)`O\cRrzڛv#ӭ1K+!n0GR}+:nOΚƪ0Qbb =:ff1"2 9F+V{Um h40InWŞO2 4,οEy~:.ɝT/>+FT* Tc?QҮUBPH\NN?Jt jƨK1^|;W?Ԥv]pG#jj i<-inC.[eŢ6ۑǗVO5ű77?@=Ժ]SoSԓY7cG%/HĒ}@5kkZֵv10FLw?bVVFSiHiU7Pq8x$4P1sE (8qHH4L N: =w x^ Z0D!'p^I-Hgak}>/u8&a%:XuIHc t^)'3-pIysaWEm[[YCn*5]^Ode=xESO3xOW) ,G'HcS!TM>? 3F(4B(1E@ v&4*@'ڀ"IG-Z^,N ~Fՠ =U%]ω],֐N0(GNjZHN4iR3m"Xnf:t5jum"#8UY.$ QM s@'֖C8UKNJ/v#8+;H۝ܜ@ #.(H(py杊(COJPP \ (`b(E(@Q@e have won four consecutive county weightlifting meets and placed second in the state weightlifting meet in 1998.<br><br>Coach John Holladay has brought a tremendous amount of enthusiasm and motivation to Hamilton High School, encouraging the BFS principles. The Staff Coach John Holladay, Blaine Hathcock, Scotty Peoples, Rodney Stidham, Warren Hall and Steven Deavours have all helped bring this program to a top notch level.<br><br>Our motto has become:<br> "The Road to the Championship <br>Goes Through the Weight Room." and Bounding Plyometrics Twice per Week<br>Plyometrics bridge the gap between the work in the weightroom and any arena of competition. This makes the power developed in the weightroom functional. Often, at our clinics, we will have an athlete do three consecutive standing long jumps for a couple of sets and measure the distance. We will then have the athlete spend ten minutes going through a BFS Box Jumping routine immediately followed by another triple jump test. It is common for the athlete to jump 3 to 10 inches farther after the routine. <br>Sprint Technique Guidelines<br><br>Now that the basic off-field exercise techniques have been covered, the BFS 8-point Sprint Technique System will effectively assist athletes in increasing on-field speed. The following is a list of guidelines for the 8-Point Sprint System:<br>1. The Sprint System should be done directly after the warm-up and flexibility period.<br><br>2. Do no more than nine sprints per workout. Do three sprints with focus on the head, do three focusing on the torso and three with focus on the legs. If the athlete tends to have more difficulty in one area, increase the number of sprints for that area while decreasing the number of sprints for the other areas. <br><br>3. The distance for each sprint should be 10-50 yards with recovery time being 15-20 seconds (usually the time it takes to walk back).<br><br>4. The speed for each sprint should be to 3/4 speed . . . never full speed fo