JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?5u$Fv|q^ Zqm3Ш#8"V?_ʱ|MmR{ ZaZn+"[ G$V䷓<~$ub썝m}5A-7YbY6ojvZM;2j]m"" It2GݶWcmm2OCP6#4[~0y]/.qs۰g>?_a_ڷ4Vo,=3}%*lO&#'Ӛgnd3T ך[xJp0sGUbgDH~H jɫij>d@+ק]i73P g|N|k7s!n(WVHtw(v$G]d+,>%1N" [k/1In78]V>V¸nj:vBi?9-EqǕ_˞GE+1/vd*_kaY^-Bjfyz╄D236'!Q\ {ClG,_`nӭQu'RN"&\'5Ρ}HF @*c^'e+I'_V"k(oʪ㱯:5NXRQ;/O^O9#,Br;5Z|p%ϱi ]m>vO荥Gu! ,{_sIw2& 9V3_UhK0^cUR QL7 @H~W8SLҐi9pfV CAu c帑5P籥V=ck4K}j%V%c\cYsh3'nXnf_,+:o4/ڟ_-pώ ٰ=v}+sIƝn2; AhDRNFvМV2'4E^}i$.׭w ؤe2OθoY\jW賁$MOm 5HR ɟWW[֞CrW^䅓~rKih 8'<鮇;(ڥIi;Π1\[źP?&]*g#8xV&P%s7V"[4RJ1LL PjɫؤX,op=ꦎPĝ=+vmE^hyQHFO=D6m˷w Tk/^Id{d cڪDYe#Z|bW=;hWub7!! GR<ۯc%exD43,URT{o1U%9\nBOv>S.~rv=vwζ%qu/o7eU&lʭ+"5RW?uE?6t11?u.&*d6A Zm&FMYNz?`wEʩ"Vd uCZ8@x?÷i,e{I05ZaH咴+eq(UHe(6ZW2+Y`mrpA=s[E/i+(Bwh漽^d&B-s]٤\$zVdY?kDu;?4Xp[đyjhnj 9֢iu T+H=+#p7NS6I @LHW {\M<[58Ԃ΋ 3Ǹ':1,>:B>cs&-;1@dlPzʪ0^U+ u)CD( Wxx$r?LJ ݑ;xYRIsy5ܓ?v,kϝ vq\`H҈9EsGA6F!"gˏ#y%DyV]2;rܨAhtZrYD%9OAyO=Fck},$ ~GZ$E[Iq1♝dq,RAA+4\1FQqSߓ^l/EsZ< ]Zs/3U>aeU5ILtJO7k0K Q<8U-\jR"iUU)|D6Nsʤqv6c6yQ O|R"KԬmf[$F cҹ{bwVwIbLrHܘ[)8k[%=]䴄 cYPTWa$c)<1cFb7jy2LeIr_br?:7`N)67o5u]V$`E=N[3+ܬZ< {PEmlHvy"6v9ޫ =J[IDX@ Hu] f稠1 ]7[0~ja)QE}oѢ)]Ҋ(< zR,(~l(>NE }nQ&\3y|:E m^@FTdM'RWHBCҴ.fB-QF3QE0*I9¡PQXr\$)U*~B?TQ@< l}h@&nbsp; The legs, especially at the knee joint, should look <U>exactly</U> like a Vertical Jump.&nbsp; We are merely using the overload principle.&nbsp; We do a Vertical Jump with a weight and gradually add more and more weight.&nbsp; As this is done, we can anticipate dramatic increases in an athletes Vertical Jump.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG><U>CHALLENGE:</U>&nbsp;</STRONG> I believe Power Cleans from the floor are superior than Hang Cleans in developing jumping power.&nbsp; I know many Division I schools do only Hang Cleans thinking they will get the same results.&nbsp; I think not.&nbsp; What a great study!&nbsp; Notice I said, "tthink." I am not positive.&nbsp; I would love to see some research on this subject.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>III. PLYOMETRICS:</STRONG></DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>There are three levels of ploymetrics that help jumping power.&nbsp;First is lower level drills of skipping, hopping and jumping drills with no accessory apparatus.&nbsp; Second is medium level drills using some form of apparatus, starting and ending with feet on the ground.&nbsp; The third level is Plyometric Box Jumping.&nbsp; We start with low intensity Box Jumping drills that&nbsp;any high school athlete can perform.&nbsp; Our drills increase in intensity and skill but over half of our nation's high school&nbsp;athletescan complete all of our drills in the first week.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>At BFS clinics where Plyometric Box Jumping is included, we select about ten athletes to demonstrate.&nbsp; We always try to choose a wide variety of size and skill in these athletes.&nbsp; They stretch well and then give each athlete three Vertical Jump attempts on our "Just Jump" measuring device and three&nbsp;Standing Long Jumps.&nbsp; These attempts are recorded.&nbsp; Next, the ten athletes go through the BFS Box Jumping routine.&nbsp; What do you think happens when we retest?&nbsp; You guessed it.&nbsp; Nine out of ten make significant improvements.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I know there are some strength and conditioning coaches who believe plyometrics are a waste of time.&nbsp; Those coaches and athletes who go through a Box Jumping routine at a BFS Clinic would be amused at such a philosophy.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>IV.&nbsp;MEASUREMENT:</STRONG>&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>I believe in measuring the Vertical Jump and Standing Long Jump once or twice a month.&nbsp; This is especially true at the high school level.&nbsp; I have two reasons:&nbsp; First, is that sheer practice will help an athlete learn jumping skills.&nbsp; Second, an athlete needs to