JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ڌe1*`'X7%%rJo֯XjKW.C_=$=Qlj&v$C|oATA4R8c  9hIdVF˦i㉋=qriJ.'LFM_sCX`q4ʓF2$XiiWs XЩsGaԏᥐ Gy *Ȋl?Z8E5O d`[ -umdr9s÷* (S(#=SJIs  +Iв ٦OQƜom]:Z2f˰x%:~RY}#U9.nW4OM9YOKUG1UoLG5i]⸻B<䭭VI$%#nK[ djHI=AȨ.6cgyY7(iwMX'ئ]B𐊣 ~l+fZD?#&jԧey, G,kP.@?\Vݕ]3l36W2xӶ#rC|U5Os]/\N s:U.czBH>2%i:sO20qTnTBwHz4zb KyKs4CѶ]M-h0go. .b}4żb p?Af qFExki1B FH#ib9-1ֹteI&31ƺU bPbwNEcg:Klt ,kI8ۑb1ނov=2qWt'Nf]ñaKD|m<ܓ*l |.Y5)\<㚧~UxkV\IEL=hH.ҭ9?Y,fu%28Ry9qU|&f*JWou'҄rM0)~Pf쉕' !kiU$zSڀ `۸0%$E9)⺴~m{(c7%9sE410m#SMK5Owe4Qv~X xq]&A =_k:{d  r\mZ& 0 +wE7:v$Bn8 z/ƺ.u/ ec1w5^7swm,@n+\yw7 l;Ӝ\ʢ%"խ5=3G`+'֭NWS*pD 詬YREBk28 f6n5xnL'|Xr#>x$kYZM.g$*R e8Vݴ1JEks> jP⸮:WWX&tY5?T s]eM+cƛW)+2]ٺNe]랢:ne>jixƪR=* u;$}ieft3d+YM2#Ҹf H'ެh7kvw)*:q4=l7)iafX!wsD/$m0#luc֭4Ҽ=2^ 'ӊjͫN-?pv]_O2k#{UYl .c&D!KF`z[/LkP''5ڞ9*2 l[[RvS5#DIh>|dU;w Kv-彼l`$&ӛFHa" 5U6sN u,Fʚ,$yPYdk~;Gi[QC`˩ H @Mkpu[GQ)w:fϸӊS)emidU/0D9ir8 }:ryqlp*+! ;c<ַMp"¤rYgNr*49 ny=sӃV%d2rG>d$y%դ ! Enixo!FiO+9d>^"foC/DӳMuzk GWgP*4Y1)`Urs\n칟CH!!mqpAUR-œSEhtvGJ}16pǚҼoM:j*Ui _>i&CnҧɆdEzUs>Y:4I.1j/-KYZA٪S^kQAuj^y}q^V+$WS |n# RΛ6\RJ,EpZ&K;+7n۞νP|dm܎5ݴNulț NnRjGEZJ)4uu("QӤ„$EaY }T_ʹAabX#.7A/~614yHFؓAd ցEE@(sNqԗIĂ o|XFk 嬻0܎r+-z#{Kc*J=ڹRwGU*+3]5+z <~5օ9%I$*]AT+<8U91l6gr 2Vv/RE 5v'+WC·>P:i@eeQ+={F񍾥jcF5P|ޱ4oXSwr ,=x *\S21.x\b{fq\aAS0J֓`E\&~zE]#24T)k7E<P2)qڽSRCyuO2#QE&58@1*E8 (KHQESk###ڭ #p(^ĸ8ݓ$\exactly</U> like a Vertical Jump.&nbsp; We are merely using the overload principle.&nbsp; We do a Vertical Jump with a weight and gradually add more and more weight.&nbsp; As this is done, we can anticipate dramatic increases in an athletes Vertical Jump.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG><U>CHALLENGE:</U>&nbsp;</STRONG> I believe Power Cleans from the floor are superior than Hang Cleans in developing jumping power.&nbsp; I know many Division I schools do only Hang Cleans thinking they will get the same results.&nbsp; I think not.&nbsp; What a great study!&nbsp; Notice I said, "tthink." I am not positive.&nbsp; I would love to see some research on this subject.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>III. PLYOMETRICS:</STRONG></DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>There are three levels of ploymetrics that help jumping power.&nbsp;First is lower level drills of skipping, hopping and jumping drills with no accessory apparatus.&nbsp; Second is medium level drills using some form of apparatus, starting and ending with feet on the ground.&nbsp; The third level is Plyometric Box Jumping.&nbsp; We start with low intensity Box Jumping drills tat&nbsp;any high school athlete can perform.&nbsp; Our drills increase in intensity and skill but over half of our nation's high school&nbsp;athletes can complete all of our drills in the first week.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>At BFS clinics where Plyometric Box Jumping is included, we select about ten athletes to demonstrate.&nbsp; We always try to choose a wide variety of size and skill in these athletes.&nbsp; They stretch well and then give each athlete three Vertical Jump attempts on our "Just Jump" measuring device and three&nbsp;Standing Long Jumps.&nbsp; These attempts are recorded.&nbsp; Next, the ten athletes go through the BFS Box Jumping routine.&nbsp; What do you think happens when we retest?&nbsp; You guessed it.&nbsp; Nine out of ten make significant improvements.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I know there are some strength and conditioning coaches who believe plyometrics are a waste of time.&nbsp; Those coaches and athletes who go through a Box Jumping routine at a BFS Clinic would be amused at such a philosophy.</DIV> <DIV align=left>&nbsp;</DIV> <DIV aligncenter><STRONG>IV.&nbsp;MEASUREMENT:</STRONG>&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>I believe in measuring the Vertical Jump and Standing Long Jump once or twice a month.&nbsp; This is especially true at the high school level.&nbsp; I have two