JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?|#yׁs坲A f3 oi +pdP9f9;9]}1!|UA>6#-Z2OZM)$MKtZLeOJRvMpFGJ>Ag2rqV58T?v>֒:FIrv .-># K "2ۊ5]W5K[E5~uq۬aSrHA*G%K96S(6EEb X˚{$6ʃOJlKK!@Qcqך1tQOpwMo;*o8%UmV&Fr2P.PTw=)u@ˊu\FbOF})JdQzOzsh܏PsJ덋-ѝ\C "ѕ`\[\??֨QKHԁX#`IV 23iF;cmʶT}x-}S0⊒K@?klê]iVZ8Y6H2@#* k e7 )$x!ʸ" @;g'> '=o_cQ)nKϦF]W2q|(A+ %L\Sա1d$nNZ6EnV% I>Wq{I%Z2FATYoYR. UIT[ơA fbx  |򠞊%vbRN2O4/ݺ9žRGm08a38V ̪Ѹ^ijݸ6I?3P*lz{Ti@?"i  lzTGP۴JB Qd"7f£jipץVPaN2S.1Ng4K3ǒOManV}ЕfPq<*h "B(Iq 6Xԓ@Onw+6 'I 'j2 .F .嶂bruPdwdH͍2$H% %k4<O\OGw1L"S|9㱠-حo}< U%pQV-,d[It!s=V]K/O-}_; Ջ8{dkD1 ځ$LƩy]6a l I0|ІP9Eb=AEk,A2Ou /BF͓OΣ yg`*F}HuaCƠqM0e=AMwkqxK 1ڲ5]u9@2}6ތ$۔M5K!+k0̤AZM2We/r#sCJK+e)"uaT88| q;#e݋w9mK=j O59+_PZF~=EVxnP:Z<녌=ƺʶZ-č@~#8G=2t7}G{P\H!]7FJ@k2KŠjo2KS֬ui#RHU3Yޑ^<8 m?*qmZo]@r\G~Ar-Ux))+IͻLÊnr[º6r2U[KH7l{ý3Yu9UE3P,wr40 ^2v4yى듚Cn3*~qսO-|?SXxէxeϡdexul$IFRcG:pw;M#W)+&+o7ˎ$V%۟=2zs/P-&,0Ǡi:xTq bB*Vhi 1*Qֲ[I8blݩScn1TsT@l䶍INT5%+".1ƣZZ[خ? j>l [1Ө`F2)~TTWYؠe =:()]#oQH Ny5<.x+gP˶I&J`6OYZ,mq{ BF3H)6WNdUhX5*ޮ]K3:!F 0;TW7bP6{KJ)^,O7.'ӭt+gٕ vzVm+TpI85>ܮO\MZl_!'U 4٥ryP$ XhPH^1Οav:8a6ojBh<5 @#eePEa]Ws2$(8pT&3NQw.1UF;br{U/>P'NKՈ?Jmlmi(c6ײ$R/!C~)O6X+0j.;dQv pOLA᭝S H#&!"'e!1 8܇+EdSjVKKprME{KFXD~c I=Q/J{(;#^TI'1£?9zԌꥹ!y4;utQb\4w]\+jX{9+ |Ҁ>Zclʞ 6cfe e:T! sT5M:Q8;p t=kT g ՛R iwN0NJZro( * \l*t,э7ee)8O:ԧ%9;(ýnbzk`IUp@s6FZ l;ׯ+Qpr2g]h&^ҵw-,3W3dF=E'늂rOZ9ҟ"1?ciG1"{Q Jq۩Mè4ϥ,8QzZԟ2"+'R}[ikG4ˠT䎧ڢH8>դ"e}?ΘmknYGʿw8Nqfǽ1Sَ@@zuA9Q<0y?Z@1I$@QRc`A br6n<mJX0ÜpzaϭUU'בVl!sL@rc_jÿ}!~7=)p3ƐүA@(@TH`H{PYAm\g9;ؤ`tP 1R~A#={ÃK?"o!b@Photo Ten: Shows poor toe alignment. Look at the front foot in our BFS Hip Flexor stretch. Toes should not be pointed out. The toes should be straight as shown in the correct position of Photo Eleven. <br><br>Our Next Issue: We will discuss correct knee alignment. This will conclude our series on the Six Absolutes of technique and coaching. To get the previous articles on the Six Absolutes, log on to our web site at BiggerFasterStronger.com. There, as a BFS Team Member, you will have access to these articles plus every BFS article written in the last five years. Until then, keep those Toes Aligned!<br><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 coachingeling the Steel<br><br>Because he didn t have the natural bone-crushing size of many of today s top running backs, Anderson decided he had to spend quality time in the weight room.  I ve always had speed, but I ve never been one of the biggest guys out there, says Anderson.  I knew growing up that I d have to lift weights seriously to compensate for my lack of height and weight. Lilja agrees.  Damien has a great work ethic, he says.  He leads by example and he s very coachable. Even with all of the Heisman hype he continues to work hard. I wish we had more like him. <br>Regarding his basic weight-training workout, Lilja says Anderson follows much the same routine as other players, but with  more emphasis on hamstring and hip extensor movements. Outside the weight room, Anderson s program is designed for upper limit athleticism.  We do plyometric training to work fast-twitch fibers and we also do a lot of power work like sled pulls and resistance running and over-speed drills, which incorporate tension bands and bungee cords. Such a sound, functional approach to training helped Anderson enter this season with a 4.33 best in the 40 and a 36-inch vertical jump.<br>His favorite exercises?  Anything that will get me bigger, faster, stronger, Anderson quips.  But if I had to narrow it down, the power clean, squat and bench press. Anderson says that the squat, in which he has a personal beyou believe the media