JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================}" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?e`A=iAQUQB0.*@Pii҃@LeW@3^qk]¶6xcP3<._ֺ^’EerdO$0o+?fu:?;?lrZ#K&N ZΙ]{fIsJgV&TyFG 1|{e{;K>>,ؾ=a(p94TG|m [V|{[{u&MT%|G {VnمGog =bNyԯVwpCPV/n?t{OHd Ԏ}k?/#=XbK'څ-43[)3Fi4iJDQ1$#7G~o> 7Z㭬5_^yZB3FqʫWiZadOuҪolwmEA6:DL.`Ig2Qw1GRs#8sUb4j?(wo%QGG⒴= jC LS}@;4*/8#{`%7p=yB<2"XgއiFU󈶄(,̧$^ḧܿ<W@zzCZq] ieeI}QΟql$}Iq`G]="^MEn[)?,Rk#q~zqDrD &U SǩJe~3KG/hR1 ܍+u)?}oæ8  ]hp.UFy+ҿ3_f#5_cҦ/Q3t6֟e9ۇ#|dֹOn|E=v Hv#zW.Z1uc_1*'VOQk2'hY#ᐆ< &QmhbܤkcGЎs[c*}UbHvajxT{.=ڧ >#zWuا/vD{)x^T7pe ?+:qUdc#Dlf:__tpxKKa3YE;/V27,OREee11Jُ65~dއDӆK I΀pG8Ǹ5_ںe\i32R%q;f5~,o#?Uc]Ҧo2c3 nv@9WC3XzC6ʳ\\|OXQ[P۪1G?Ȫ7 ȯlɵ{q1PΊ.}`6瓻,8{VV jd[k%q@{yɢR6֬|^vgHu`!XzI$T9/x"8 ;;́ :2:u3TA@`3늣nsn4]~W*9U[ngs5VL'1]zz3_¸S䂛$FIB@kvSIU0j>?sJѱQ ס+5cMQͪ$]` ⽇6OuKhQJZ?t~^C,&yxkWI#_߅O+)$iNluX@,gqLM"Xs=|֌ `H/*{sң"p(x$GdB}? z8W g "X0ǺTJj%{ipDkռtbW0kT;n(;<}9⹏xK׈Xn<9SOWV5,aeeh $ж['e8WF^5V`ބr'gSҳ5ohj{L}Nt?!jȲ[[9˸'R:-oVwa,1Bowɻ-|@a޺H<(y\rnZ׭B4d6h| ٕi*ճ.?ZaAXŚcdWI䑹z]:+<5ԐP OfySX[FkEq TҰs҅tSw9c7=i^V@Lp$BzV5|3N[;dr|lZnsViWl1.^;VA.UUQǭ7ųg$Bd'9'QInj9lt+2Y7 x*R_wL_+ȭ{OkHUU0r7cڙ7|A6|bsHUssstw\O4ܷ0b`q'yzOh߇dY $db"P޹_:mmMgqHrJ99;0dѵ/cpX4p=[K-?mI_r#s\i xM'U—+fZ<|B@ cBw;9)G>yBv9צ%mzGo4Cz~}~ ^˨I,G|vb4xb(5Ra v?A!TͶĆsA\:8$vST#4=``FE;@)R:PhO0+YY87'rn]n{;i \Yks՚fDr-7d>pjuq-$8g$tƓx7be@bF3MW|,1RAyr)i#y8ުIqEH{QEH( DJZ(a}kMR@$ QEsbV=1=cat. The height of the box is too high. We recommend the difference of poundage to be around 100 pounds and no greater than 150 pounds. This is why we have designed different heights with our boxes with accompanying booster boxes. Sometimes taller athletes try to use our medium height box which can create a parallel position. Many times, especially with younger or beginning athletes, the taller athlete in this situation will plop down on the box because he has not yet developed enough strength to maintain control. In this case, the box needs to be raised. This can be done three ways: 1. Get a taller box. 2. Get a booster. 3. Put a 35-pound plate underneath the box. <br><br>The beginning athlete should ideally start box squats at a two-inch above parallel height. Then, if the weight becomes more than the recommended difference between the box squat and the parallel squat, simply begin using a shorter box. Also, you should use a power belt: one that is four inches all the way around which helps you Be Tall.<br><br>Final Thoughts: <br>The box squat will give any athlete a tremendous advantage over his opponents. The box squat is very forgiving, as it has an excellent track record for injuries when compared to other lifts. Our BFS Clinicians have about 4,000 athletes doing the box squat on a weekly basis all year round. Most have done them for five years or longer. No injuries have been reported. No lost time from training has been experienced and no player has missed a contest because of a box squat injury. I also see athletes that I coached 20 and even 30 years ago from time to time. There does not appear to be any long term effects from any phase of strength and conditioning, including box squats. Nonetheless, every coach must follow the proper technique and guidelines as explained and follow the Six Absolutes.lso improves Speed and Jumping Power! <br><br>Image 8 - B. The Straight Leg Dead Lift: Do Straight Leg Dead Lits with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked. Do two to three sets of 10 repetitions two to three times per week. The Straight Leg Dead Lift should be a high prio