JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================gK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ӛQ`ӛ'+,s֫_e %lqZ᡻`F`қ$nHo]3ҪXwf•o}z!¯;:[TznZv(ᶏ#=W\dj)U @=kJ{2ѶBsbarrEumf!D{\?6DE*dwt:h/"x!+?(*=v?ٱ1x&O9;t56bi aAK)Ңr@H+'ppt>nYY[My`lF'i]RR{ܮ1̻ݱ2j[x~G[N0~ErBexKJmū H>ٯghZ;o[@ Q_]ciNHcVN3ވOsGNLM&OoT͚Mj[ڼ2T{ x5-]Issf4r*Y,TẐ$N7ֈyT&-] tQ:K"y-`E$ Yx<~%(1"D9 ֭֠m-D<( gtBUQ NԍF?<]/]evM=`Տ%Pw97xy?]h5%]3VfU[rDvIer3L QqZC#+Rrzq4,sc Tw-zSB֛~w9`~TGÓ֣§8fE8׵>ew ӷiOY#:EiSPA+.&px3ڠؘ}Byh>3Yؖ?z-,K9NӖ;ṃ{t8b4 S588jj&*KQa+oSҠT ̧ޝ:m#M2gkTt* ~Vy8mD*|8)gigq\{)w+ijG<;`o"c12=Jd\d\ygiů%{[DgkHr'$уsnfY8 Gk$Y^'|BH9SL#5ձh&U!1S&QqEi/=YJ*ƛI&;#dhAtp]VTAM?EQ9Q\"*2)SVHV^hSr#b*(I>five dots like those on dice. We time and record best efforts. We are constantly striving to improve. We think it is a superior warm-up compared to jogging around a gym or track.<br><br>THE BFS 1-2-3-4 FLEXIBILITY PROGRAM: Others stretch to warm-up or to prevent injuries. We stretch for speed and jumping power and demand perfect technique to accomplish improvement in these areas. Our stretches have the added benefit of teaching speed and jumping technique. There is a synergistic effect in every aspect of the Total BFS Program. Our flexibility program, like the dot drill, is done daily by all athletes, both male and female, from junior high to even the pro level. <br><br>THE SIX BFS CORE LIFTS: Free weights are essential. We use the true Parallel Squat and a Squat Variation (Box Squat or Front Squat), the Power Clean and the Trap or Hex Bar Lift, and the Bench Press and a Bench Variation which is usually the Towel Bench. We believe an athlete must use a full body multi-joint movement while perfectly taught at the perfect speed clinic/camp. If an athlete or coach gains this knowledge, then amazing improvements can be achieved. For example, athletes running a 6.5 or slower should be able to improve a full second in a six-month perio