JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?kh˒xNI cnk\w$-62Vا~vG\+F+P=+&HCGR5@BH(U$2vԡYT+u.\s Ticpr:sS8&'mZ(#SLŲ}Vdq:$ e ' *{ uuoj3qFM ]ӄΠJֵ`%\wBE2ԉ\T@<+pA'q޸|jxy1؏T@7&hX7x["?.HPWj\~_9)_kO}WQ72I;v8})/nc8"8ĒƪQkf෵VrMlڹ|Dn1 ?:<)+VHc`H?xw _*P~7x4u;%+ع%Kou]Rd!z^Ef~/ӭZ;zdrS[U+hr#Z6YFCgߵfxf221†T,eH62e1[i}AG'ƽ+^*(Em t@,1Nzi?rE}Ix昄0(yxBltycJO4cj.=Co5aOrohz Lxzߡ3ܹ!Tpqu#$M*oiwGG2jZW7(@]?aXXvZ6G rιAb[O#فH*s+ˋ"\$.~9WGm `V7-ҁY18,sMj>ψsjXt9eaw5J-κ*/5F¨My74ۗ5MBMV0*N*Z`cyn*~ii,1,_j.Kfm.b"8ުL'-V2z%UdKl01{^sHRzU> pzQ[{8v#0ovEOa3Fδmu+ 7w?g3`O}k=%R *8B×$92IoƁB ZCӸy;})Fsޔm=AbYbO( CSNúI sOYhqȀ +VNl/[kmppj{:oH2eR18#swڔaF0*h܃~#9Ȁ%bW'')a)5Vg`~Z@2q֗~M ]2w9̑W!rQÐ1ixӐEABϭ`u@<ҚOҐZ(atˡ1R&y8gޛaqIHoaRsS7A#p*% gҐs)!#?1Q>wH1.PsU{(Yͮ;h@f1 gf4HdlVf;U60J$,s1%&75#B뵳Z-9u2JR֏C"nUx؀=1RZkO5i~ (hl}LMuJ͢hu.GnZxLLKX`1~uq1i:nXL< $Ehdc#={j֕aQzK bpNhQ T{X˝#,Oz[0:c[95Կff^>sEId:Sf>/BLy8Fr}=OK'BcR &m"yB*vPzWY+5֣47 1鎃[麌E4c pGWtS5U$sXW}SjCNF{^kj2k:󎕥j5%3seZJŌq1'UԔ'n{AXJ Io|$ e=? <5szdRFV4=~+c3KV,0wc5Ug[5b#N-4acز `]n`Rx|%fv +9*Swc΁ˌ[z9 XsnqdΉvi@929>^ϳ`$0<{b9w[ǯ.w"6xEYыȦ$xbZbM!##v3wК @'q[8=OxbلZ)lF@}Nǹͺ/Z<^)\K` HEJR!`6Xc0,G2i8@]lhlw{zQOF@@ͱ ܧ510>Xzl'ĝ2zqrZYc*<Ո\H0U :wF *L1 1*EO U};)'!@Z'*w t @Y]v,lG;*qۡ%OQV 8?7&9$=hi-9c@mo98'7^H(@\MA#N ĕ\F*N{`杴d#҂rycO9#V$H?2}if> 8 0"9h=8vʍ?aσZAO>YS1/(gHe_$]Q v!!r 9QǨ 1AqE$S,X7iUIc*@>2`{E12Ӵd<br>Knee Safety: Other Guidelines<br><br>Image 9 - Leg Curls: This exercise strengthens the three Hamstring muscles and the tendons which connect the Hamstrings to the knee joint area. Again, there is strong evidence that Leg Curls will also strengthen the ligaments to the knee joint. Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <br><br>Image 10 - Leg Extensions: Strengthens the Quadriceps muscles plus the tendons which connect the Quads to the knee joint. Also done to rehab a knee after surgery. There is also strong evidence that Leg Extensions will strengthen the ligaments of the knee joint. Do 2-3 sets of ten repetitions 2-3 times per week.<br><br>Image 11 - Knee Wraps: Do not use knee wraps on every set with healthy knees. Use them sparingly if at all. Wrapping can reduce the development of knee ligaments and tendons. When you do wrap a knee, make sure you always wrap each knee from an outside to inside style as this will better protect the patella. <br><br>Image 12 - Stretching The Knee Joint Area Correctly: The best and safest way to stretch the Hamstrings is shown in the photo. Do not do a  Hurdler s stretch as this puts too much pressure on the medial collateral ligament. Do not ever twist, pull or push a knee out of its correct alignment when stretching. ully because they want to train every day. We are to the point now where we don t have to worry about getting kids to lift, but rather we have to make sure they don t overtrain. I guess that s not a bad thing to have happen, said Coach Adams.<br> Bigger Faster Stronger is great because the guys can see their own progress. Their competition with themselves is the real fuel to their fire. I have noticed constant improvement in the quality of work the guys are doing. Also, the time in the weight room allows for strong bonds to form between teammates. This dynamic team unity that begins in the weight room carries over to their on- and off-field relationships with each other. I like to think that a lot of our success is formed from the family environment that is initially created in the weight room, Riccio said.<br>This off-season the Mountain Lions are once again hard at work in the weight room in hopes of taking that next step of playing for a state championship next year. For two years in a row the Altoona players and coaches have come up one game short. But that s all the more reason to work that much harder this year. And one area of improvement will be with the in-season weight program.<br> I don t think we ve done a great job with the in-season program. If we want to win a state championship, I think it s going to come from not being satisfied with maintaining our strength throughout the season. We need to keep getting stronger, and the BFS in-season program is going to help! said Ada