JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ڶmH6Msέvכҭx[S42Ȳ/J䵅 dI<ֺ%&8iYNkGi nƺy"5c\]Ow){SMKf3tZjZ Jxz ֘7| 3ڽ d`pn:Qs*]77j*>eV `4Qސý.);@PI[\)'`>;|Se~tX&C6Λ{E,(=TַEN*!~`2K 9 JÔf6 7 Urh'#!P)\7RPi;m=WF^^;᣷Ė 7uYc=Y<=} dd$-пr+ܢ ִ`FDcowNpJBrP )%[ 5i>U[c- "ְ\b5=d&nK5H)UW>"G^3RO|ȣ>UJB2N}qEtӗ4Tpk$ўTVNw6 sT-@q, 3gjZU>[ItpLarG^)Žī{LyS7pۉ)88dk>=JF&~.:EC>0ɏ@sV7s64F̾T2)=1Mh1]u6]ӟJȮ|422<3Uuk{L5Hֆu;:9r*OliHo3\LJx!%tf)#ZUni[hrBYm+MOPҌ>jʱ_cڸQ{߲^[YRԯWBc 8c۞1]+ BxavX,v?Ϛlnm EtcBI83zV!7㼎rzQvmC *vj -6 'Hc:rpoq֟܅'Peأf@T%}rkܐǯJ[hhf]GI>lo4og"~WZr=|.6*:ͨ}]Ы|#Ju-YWV5WҼt~ykv8k_~s.2G9n="S7 À i 8Z7xL+3E tN6G^KCR2 k+PF?%"c 2,n o?ҤʀcQ>œM8zP 4DIWQm8U\tgVlW62qXNGkF[zn` F>KҲ eo6x$ Lsצk8ţjJԾ:wE_O_ί,DCV2uɄU9ǭr l]U$}]aT.].M܎UuK W6IV2<u4yu#d4}+ wr8x+:Ԟ[;Dmq8=."fNd@siZ_aS}kQG4̕էDBK1>nJ4nVʾX1(N488򥷺U\4c̵\5Cvފ-na"O\W:zvux [c5) 0)<^뮢oo򏕟@; ^=L+R?44\HmfJffeW$fmK<\,op*~Z>#vm:4ӛ= h"rv=;דOpoPziK4Yz:tt5+#7V]>,>^V:lfo}8HlR3_rf[Lt#%y!OEx[xteD3λkK;^4$kk5M>$^}2;Mk+.'IcEv27v1S;K[|rH cLwj-d2|$F;zFec SwV).KFfA84ϱID-ՐᱝU7,n;`Z:gMf}:T}+W+Qv&8W_-rcF=8M6ރMq~ }iU*VLI"'|,6Zɴc嗃?xszXvu*p{%Ն5[$ !H f+l98%;; z[9Qڳu7_&T)  sfOް< %rk.:zWMqq=E$\a@6} ԚÍ7Sii~63}E3izl ǀFBs\viTBy6\J8 {gP-:ЙݦV *~Pjd - '*h@NkX\~`f'{/a-$?3a?_ִ$6H}l@$1*1+h~Y*ToXm:9lQ3~fz/Yѭ E*߅o4A3yJxv\{eulU.rWtAkv/.tҌf9YJ1Z1s+~ln.7oioF*$`TDj ^Í.rw)vΉ ,dBষI'$rqS{sTX˯xM>yt(%8Ygڙe[hG 3YfO- AʑԚosi۱eFe`pkUҒ.$^C(}aë% vZEl6Zt+ -2٭6ғA5]x]lh9:!\ X3n}Niz]5qwcsaH2pzՔ,2X}!s[c5HlEu+/CdVՇMÐx CSOFhV]eD18) p:{!s%˒!1j-[Ii⪻ʩ G=%J)_/o %jSqb]]:2)`͛LB| 3}c)##nۗk8F3wEwխ34Tc#E;mPB"dǗz&[y5umm-,e;0,( VBS&ib' ^MtܟcӥN0$7Q7)n*ue {[ _k%`ygҼgYbM *MsnF8늟Il]AiǨP>{(xʃ89S o(_#{tV}Akv=䃜z]]j =[G*JglBI设ң$"Ac%LjŻ0}4;WQ$Q2gW,!%H#Q5^81u,/sg/ /KDK5lhJ:+]S5^[W++˱|lڄ)9%u*'fgX/NG;>Ëx(39!XvJ &o$wݱijQFqTrM"PρtyӲ6Rwh1'MVM:2#dZhdv;9wm#4[TW:(Ci\*^LҨjKwomeko6j> 7Wֈ9ǖG>ďr%IFN=L$]goey*\֪M3+0S} *π@=$Xʹ]HmDS+}g 4ab>)U<9.5 ~DckhGcm\cCCޱQFX>ds>E;KyCBb3B+F˱bzrkڼaf啕6ohֱ42Չ戒gG4@?]Coach Schmidt s number one priority is speed. He works on speed 3 times per week and emphasizes sprint mechanics and overspeed training.  The weakest point in sprinting, claims Coach Schmidt,  is sprinting mechanics. We work on running form and explosiveness through the ground with the ball of the foot. Plyometrics help our athletes understand this concept. Therefore, Box Jumping, Bounding, Hurdle Hops and Skips are an important part of our overall speed development program. <br>Coach Schmidt advises,  Keep your drills simple and not too many. Get really good at a few things. It can be like having too many plays in football. He loves pulling sleds and does all of his plyometric drills with weighted vests in order to get used to what football pads feel like. He starts with six pounds and works up to a 12-pound vest after 12 weeks.<br>  Everybody looks good in shorts, challenged Coach Schmidt,  but what about when you put the pads and helmet on.<br>Coach Schmidt has been coaching for 17 years. I asked him about the differences in athletes over this span of time.  Players have gotten stronger but the big difference is in their speed. Players today are much faster. The high school coaches are doing a better job every year and every year I think they just can t get any bigger but they do.<br> I would advise the high school coach to work his players hard on the Squat, Clean and Speed Development. Be able to watch, see and measure improvement in whatever you decide to work on. Organization is the key.<br> You also lift to prevent injuries. For example, we have two Glute-Ham machines. I feel that exercise is really important and believe it may be the primary reason we have only had one hamstring pull in two years.<br> Look at what is important today. Do today what will make you better tomorrow. Consistency is the key. You have got to stick with it not just get fired up for a couple of weeks and then quit. Make sure you get good rest and excellent nutrition. It all comes down to execution and motivation. Help your players understand the why and how of what you are doing. sport does their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept inthe 7th grade with the BFS Readiness Program.<br<br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (1 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely and correctly. It is loads of fun for these kids because now they can lift just like the older high school or college kids. They can build explosive power, strength and self-confidence while learning c