JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================c" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?\׊obA>}R!m!Y`8pII"7;[B32sC*Њ?٘/jϲi7KcOLWHчFCH5 rȽelNk=\py޼wmo- I!;p>$Tw#L-Yw$b(c@8 c5t#|rYW:]W%ktiP"1T uNk1t>e*-kF#=k̎\𗈧ӞkE!RRI`sU)Ab"MngܕkKtHC]h$܉-9|˃{բ-w#>-<7%Vcq\˩\ 7h/}RsNI`1Y_T,K6Psj[x6TDqMJ[Ɩ9}ͻ$^I2\ z[vNM+dj.Rl[>{'ݎqZZe } ÑIxr/KD;j>gUYS;N:q[ƔeՒU 9QigI\n8c+;X3sy%Σ ^A } yڕğq(BU7ObjuModHAk>x^{Kt֚墊?cRmv0Iu9W޿g=jiTA1^KKú}%XsX^.M>%BdS<ejZ5ZTrwuqf"mB!\rw,,I UIj̞X7r\D)F;yHyQ$a{ˡBn%\N1)m̓רyI"cϥuxkmG̀p9)۲ҏ3*j1fK88Zza42d> 8?Nus"ѵ[C 3jZhl{pڮSJb3Fs׿5r6$h'{zg~}lt-kY;u@ {>kJWtJoW_YkRmHm5>oM2ഛzq՜eePrv4U.'LIk*WTE,($׬CɢZC O'sm[ vGz'΋Km9+ZU)2hՌYĺ6$FF{s I8̙%sYx*"U2޴oQy{ VPz3NH4YHR]?<⦃:e+Hۈ3ڶhR^4F >^'"kKelpES+zݭMq5CqN+, ~hbܜq^}c\8̎3cRv$lW(9bA.cmk  |r7p}.<>-Iq ^i8K8L֪I%c'wk]_xG.<z}^k"Kq与De*+H<.lWMuo/q$ Qo%e(̧2C4ؗ3=K#ĈI=sV|R[ZN0GN+7ͫ$r̪Osko^x.xeʱmģvrQզi^ s,:q5]:k,eQp}+ӠUi-սďr  Zqza = ǘJS=g[x_͸+Үi~!ܬyp)qq׍XXoH$+EQw;$1ɭTKs )[M4+8$t Xgq+[tC#Hrqvj gR֭bf9EN2+{@[Q¢mbĒ,jK0s+:Nm@>Icې{VMU$&Y!b(\ί7.nR96=*S4z{Npw#xx)&(,kA=P6gHφI d2|`H5 9Mbiu[).d@eF\V-5b(Rp9WSKO-ΏayNUnz|1&7/22-Qr䞀xk$ұm].gR1y5h7[/: $~v@{]Zh)|ح I#$AHw>-cbc>}+a>ko7bU*i/<ls"l ]T^ۍoI52tr]$-'7?[P,<ߌSSk;'ksr܌dPx^6Syxl6viڵml0RMmOAk.0;98] |pҡ-HM>Ҥe5wsHEi̭/Z&:Ii ؜}i5jYKp rFsxcmts3w2W=A>k Ky.1K ̇=Hs5n`|+Mr6@2{ʻ?%V2C|5O-XI4 bs[L)R<ˤYڝw3l ouO[?V]:8N>\G ҼRG,aB04;"l8>#qhv?֭.u.鄌pd?w]Xγ11M*+W\c{Z0 \j}vCuf²O6o\\^ūOY2[6̈́8w]eY5 y|іzv+@ױ|?Ŧj6<1ҽA9[E$MRHZP2CLiq5x|>:GLS%Q…R-$vy`luw\Ak~+-ՑloX>iw.{BV)dTX'ҴUXiD) }T&Ւ;,#15Ŧ{פkŶ z.+/lrm- 8“Xqϟ5 6"hE=J\v'֊*Lcq;n4y=i+Eؓcf'5:tϩv4t. w ׼8BrPbŢ(mp and the Standing Long Jump at least once a month. You may have told the athletes that Squats, Power Cleans and Stretching will help your jumping abilities. Prove it! Test them. The more you can show them how they are improving, the harder they will work. The more they believe, the more they will increase. The Just Jump device can accurately measure the Vertical Jump of 50 athletes several times in only 15 minutes. The Standing Long Jump can be measured with one or three jumps. A super great athlete can get 30 feet on three jumps.<br><br>Measuring Flexibility <br><br>The Sit and Reach test is the most common flexibility test. It measures hamstring flexibility. The more you improve hamstring flexibility, the faster you will be and the higher you will jump. Measuring the Sit and Reach will send a message that stretching is important. Is it? It is interesting to note that weak athletes are sometimes the most flexible. Praise their flexibility but also help them increase strength.<br><br>Breaking Set-Rep Records<br><br>If you use the BFS Set-Rep Log Books and/or the Record Cards, your athletes will have a place to record all of the above measurements. They will break at least eight personal records every week. Every athlete records and measures himself every day. A coach could record/measure the total number of records broken per class, per week or year and then compare all kinds of different groups.<br><br>Other Measurements<br><br>There are many easy and fun ways to measure progress: Height, weight, body fat, grades, and body-girth measurements. The Tanita Body Fat Scale even makes testing body fat easy and quick. As athletes receive concrete proof of improvement, individually and as a team, the result will be an avalanche of positive attitudes. True Champions are built brick by brick, step by step, layer by layer!ure #6. Then, take two steps back to the box to get in position to squat, Figure #7. Not three, four or more; only two. All this time an aggressive atitude should prevail, not a gentle one. This helps prepare the entire body for what is to come. It is essential for injury prevention.<br>When I coached football, I learned the hard way never to say,  OK men, we are going to do some half speed drills. Everyone had their own idea of what half speed meant. Some went 95%, some went 10%. That is dangerous. I use the same mentality when coaching the Box Squat. Have a controlled aggressive attitude. Be intense even on a warm-up. Don t be gentle or go half way.<br><br>MISTAKE #6<br><br>Bill says that he  banged at the bottom. He also said that he was told to  relax at the bottom for one second. Both of these actions are completely wrong