JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?OŠ_“#?7NŒ{P?~qå'ڌ*J^ŧXu? tW+WZo#pܫJ9.$QI'gXEVHFJw?P1ڳ<\jwW *.4 I?Zr++i&۟z>F-nm3I~1Z%]djsRϗiQNʺ 8FzjXejE$CȔ0\pO5xwmkm$7 A84 P:R]+3YM6\ s57js89pgJ ݩq?ʙE% MQ}h_ʗv0NKW@Z?*c6?*38L?ő\8EMQQG`Ih(ݫSxz[TG\g ~xv;qt uQM Nwf:ͨiZG9sptvz^iěwזh"S3A#nA="m/Y>3cSY+-m4Hy#Zʷ$YzD7[!Ϙ!ݻG2\m2wTWNqUT:Ÿb<חg>[1O5s[YK,1y1LX_<J_#8V劊Gu^"kvX"ӋtTPqP_ϰ.VCz+-2O!bU}dz^Ï_ W9%B[+!uRF8;\cj=ݍJ-JH85$Ȑ4s;mF[mE6]t>$;~rk)^&mv/7Is3qIz۽@=+fZ\j2e݅~5B<ұԋ.02jN #zUKn7͟q\|7pkoLʑAlcviRv⪣w 纒X@23;硼6*#inF=uR1krQvȰyIAF';XJ)3prG!h<0h47;2[)2VԒylHQQ㓥E[[tg\O]lwSY.7 U'v+Evo2G <>+qo)1'vc֞qtYZ195JN*.c6U-M+L*Wk7W7.{WC -/KH㹚Fz =kms{ky-h21=h&D_fGJ2G:LJ|`\Nh7j+XtZ3C)މX/1$,N׸X>2/Wh2v5[7{gMJ)/T1/z{cXR9Wn'CG+=>oⵚJ6"->b ,?ug~Z VI,G:UݝL1:g1G4cT \矠SkI=QrGwuj|D8ֳ5{VyI$rG;q{ 4֦7 y=>g S#iAܷ5lx94)C {󔼛sVnN0jƐg8r Mux/Bo`nO9tV. t`g>j J5M4t]lh@Aָjmiر_j6+-DpO=O14*)\a>Ɲь}kV[:^L h#ǥnnn0? eχ,^$䲜5xOc6u§;zXLkt }¬4inp\Ksl$GJI^"pte Jr=Mx3yjvDxnV7 p)&ISZZEmwۉcͼ{zv1GjOsXidh?0Wڱ '7-eHy>ʍ?^է:][ܠm5BZBȳϸlW%7.'m;U0jMTQR)= p>ӟ&IF+ >g쑉BֽRI.qrG] Z: 㖧4ttb#lE4evwYodԱ9#xtk+."~ w-ȭ e[ }'OYvRv8zHlHHC&R]>uUD/^Fj-.50`u1Fqч&74|h(8I:w[D2$&4ȍV8U J/*nX}+6Hxք\4z6>*6a .$<}&zuf2vpj?Y1$ԶY=I>İ+l[c$5.xӮM1lsPAr嗢?'}]a{gݼ}յKSM5{] a$h03¿EN*"I#4v8$aNj-uSӷZSxk \= MQGڮc޸u]rGy|#;5<#*7]5f;q%[OЭ-m!=3Ue7VE+Ѱq vjz:~N u&Ӝ0_ k9tvHvd. c;MFmLm p }3]Uۑw+PGTVӓj_ߋt 伻݃a=ơ؆U; CߊR($PܻN\W3Ac-Hng5nQNǕ rrL[U$YO>W2[y$;A\ҽHd= pZ : #'=ڕS\Rr-9Y Z kj2nBYIN9--*)feHX> xv%I.31Up*T\&|nD-O4K9}ilH`R}5BX5- (Eg=9DQkSr潋~m;rK[Hb(b`C;HSe~2:R@Ksrί{7r@+ǧMu?<4]E˳chIa hBdnYؚmmJ͖H^a]|1g$G9XP)/BTwwwzW+ls> U3b:ֽoxZh\mHc O52 Ɇ6@Ei9VŌUgK a]c{f?E4W.bz>ݚ]DqrZ佞Bcq S9۝0eg_0n7ҜeU'ˎ/#I',tf⺍O*hfUH,Wi zֶ~|I<gU- U=Fkٖ=ŋwl. xuܭ~q\5C,wPf  5-LhRc.&\lRHS^f6xj'm9Is^0bV攁&[P 0rKέ3pwz#Z_ aF>թ rzٿₓєi⥽>R!C;?ϵq:B9ʃVNӮl^. + h4~U8_J)'tY<34mlI\vϾk;_ mj#"@K_N''G?vrF33U:vF;ng˒Orճjmil 2^kx|s]=ŤsBi{iTUkw8ԼdiY rKhZz1ZE2Il+w*pogy 7J8;Y*BuN4 _<<=Zi䄃|a$7L>YFFk /ܥZ:;tތtvidy\+(g uoEyi7)'dw@mJ-q.cҺNQ8' i6vSSUѧ+Eki$sk 8Y% {HХ1q/4yx<{ >#A4ݥ Ml[%gG2 wqo4IA>.P]7 1FzSZ46i_"O Jѵ_>gxZ2vnWV+4dާ[rCFqY ėxz$ˎ!Kt+Kbڠ2RkwBH%u߹8m!0kܨ?duͱqZ.oyhݓ99rA +p*mόl^B,Cz/&ndi eZHլtUE'YH{3(?s\g?tאmWTݱPN)P@HR($)I7sԒKK?.u %Ukh.137s6vR~R} [Ikymg*䍬cX٣h] Vq#=I}O4َS9]I#'~5[^i*դ )2C<'ֳreu7r?Rn?8#u3$ *H͎*) nMY[}~֫>j.R98։ Kkkȝ \0&m2wREr֧ 3/@(B\F{.%B(KO'+p)ҮKdkrIr\S^ŬjpUA ՜M~oYXֻ6ڦov'eF}g5^|S sW6 ;E;'vsDT #+*1UZTprl"# je$e'>q(DѸ>ib|t?Nр3 LͥͶ$$N޼U=Ig!3֣Rl6I$ HQyI$ H]J]˞$T,,&г⊣bV)7K JVz+T{%&M݅W-★Αvq ?ƳoX54QR78YuBKIa$|Z3rO7S*G1zZwE"nlg=t44۸Cҭ@O^Sv$G9]ciqa +.$m8e4dyFP_8Dy{]O>]$_,}@\5ݴw2H`bcۭZٙSo]6*YKm(ur:Rܽ,,j,Sc9YX:zS~71M!1gI63֚Bm"jpR}U<br>The BFS Six Absolutes <br> <br>1. Use an Athletic or Jump Stance<br>2. Be Tall <br>3. Spread the Chest<br>4. Toes Aligned<br>5. Knees Aligned (Knees over toes) <br>6. Eyes On Target<br>President s Note: In past issues, I introduced the Six Absolutes, which illustrated how coaching techniques in the weight room can be easy and amazingly effective in teaching and learning perfect technique. All coaches and athletes should use the Six Absolutes when coaching or spotting. You can also use these Six Absolutes when coaching any sport.Coach Dollar implemented the concept of lifting clubs, where the top 33 players were ranked by the total of the three core lifts (squat, clean, & bench). The three levels are, Berkuts, Golden Eagles, and Eagles. Each athlete was given a t-shirt to wear at every workout to show their  flight status . The number of 250 pound benches went from zero to fifteen, 225 pound cleaners from zero to twenty-four, and 350 pound squatters from zero to fifteen. <br><br>The Second Season<br><br>The second season began with raised expectations for Golden Eagle football. Spirit was high and determination was strong and a huge early season shutout victory at perennial district champion Charlotte paved the way to an 8-2 season. Record-holding seniors like Victor Cabral (Ga. Southern), Rob Richter (Elon), and Brandon Marshall were able to taste the sweetness of success after years of bitter defeat. Their enthusiasm, effort and tempo in the weight room spread to others in the program, and the bar measuring excellence in the weight room continued to rise. <br>As success in the strength program grew, the word spread throughout the school s other sports. The ladies sprinters & jumpers began lifting right alongside the guys. Graduated senior Danielle Jones went from a 29 foot triple jump her junior year, to winning the district at 34 feet after not missing a workout during the summer. Rachel Threlkeld (Jr.) went from long jumping n the low 14 s to 17 feet, while achonly a frction of a second to return that tennis serve or to break that tackle. This is exactly wh athletes who excel in the weight room often may be outplayed by physically weaker opponents who can apply a given level of strength more quickly.<br>For most athletes, especially beginning-level and most high school athletes, powr cleans and push jerks can produce significant improvements in power. And with limited amounts of time available tomost of these athletes, the basic BFS system s perfect. However, athletes who have extra time or who are at especially high levels of ability may be ready for more sport-specific power ovements using medicine balls.<br>For example, a volleyball player will want to achieve maximal jumping ability. If the player does a series of squats using a barbell, the weight slows down, achieving zero velocity at the end of the movement. This is necessary for safety purposes. But in jumping, there is an increase in velocity, with peak forces occurring near the end of the movement. This difference in velocity curves may not mean much to a 12-flat sprinter trying to lower their time to 11.9, but such training details mean a lot to a 10.4 sprinter trying to lower their time to 10.39. <br><br>Testing<br><br>In addition to their use in developing power, medicine balls are a great tool to determine if an athlete needs to concentrate more on increasing strength or power. A great test, and one that is used extensively in Europe, is to have an athlete throw various weights of medicine balls overhead and backwards for ditance. If there is a big difference in the measurements, this indicates the athlete has excellent lower-body power and should concentrate more on BFS strength exercises