JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?#]G<6nYErյF 6\1h;M{n!ld]f0(ZΚC41rg#.G$7dy$~q@j"uN7xisRTڔ&Y?QPON &*{s1[z'-$#OE3`@=in>Z ;FfNh%Kkrm.D3F:gBQ‚C>Z;{k{WA#wxFkkeOϵt;m4]j,s;@橪SMjx{Cщ;}|?FO5<|̀?JWaSi2F<Κw2Jk_r8.rʧX^!)tOVRkiB|\Lv*i#ٔFxyTzФoP H @);³(4Wond r[NY}ڊ$ u)LR3o#Лl%Ҥ ַ"껁? sFi2 zSZc0`$pEv-Q85++i̗ʺn'N>#ռٯeb=ɯa=lIf7opE~Uc@ʣJ"dk1e{%ҶU\O@y^\}:bǞF+^[[Q2vָu|ÛOku9?zIsSuD(q̝En3w[fhexأ4M$zdē3ؒko}]>g@}{$ 6nMRg ;5 ]wqWxkH׮ BqЌ\79]Qwf*'ikvgnP &`H 4ℒ6pyvd\ 8d~Fv{etw7W\s{ h=(5Е)]ݏV#*S(U,1VSKxċn[@U]8+&GQr)5u`$ᇭi跖5yKl u8Ept qonj&Y,Ѧ܎d\r;Vr;]~Uigjмя# z{;i-YXcUP;ӽan#믩mĢMK` zWTU)MW:WUdTd~bQI㌐ ڼq,=y5[-[Hu'ڦއ JGcZ:ꢢ^`(||@O |zrhzL6xNӍ{>Ay7l?sh }ڨ0j;F2U5AIh5}jkmikmpx8~:ؓm|R-lc'f1+> #(_x.aHW+I3K<{W7:g@t]E~2`g}뫿K)LPRV1\Bw-Hhe'G֔t #e 5OZ>c 'JT0Pne after the other at a rate of about 7 athletes per minute (give or take 2 athletes depending on how fast your athletes are able to get on, jump, and get off the mat). <br>Quickness drills can be done from this mode as well. As soon as the athlete is off the mat for 1.1 seconds, the computer automatically goes into timing mode. Shuttle runs can be performed by standing on the mat and running some distance and then returning to the mat. The computer will compute the time the athlete was off the mat (see illustration 2). <br> <br>4-JUMP MODE<br><br>This m$R\0إA'\4y 13K=ye3W=akp0voNs`sԼQiqEr"hA1Hj2}lJ z_j.l)qZ`wtwdGdUI4/+8֣Ry\Ǒ#$d<}ه<{Ɲ^Xu^yQ[eܖ^dIAll of our players do our program. They come from a variety of programs but we want to integrate them into our program as soon as possible.<br>Sometimes some of the older players need to have some adjustments. We do have alternatives. For example, we love squats but some players can't do them so we have a Smith Machine, The Bear, Front Squats, and Belt Squats.<br>There are guys who come in who don't make it. You must pay the price regardless of talent. If you are lazy and don't do it in the weight room, you will probably miss some things on the field,<br><br>LEGS: We do a Single Leg Press which gives us a unilateral movement. This is done as a warm-up for 4-8 reps. Then we Squat. I might say we get them to squat lower than most of them are used to, but I want them parallel. I want range of motion not weight. We also do Leg Curls and Extensions for 1-2 sets for 10-15 reps. The Glute Ham Raise is important and we add Lunges and Step-ups as a warm-up in the off-season.<