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@<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! waist down. One is Sammy Sosa who hit 66 home runs this year. The other is of a Discus thrower. Notice the similarity of the hip and leg position as you look at their full picture on the next page. <br>If a Discus thrower were to train only on upper body specific auxiliary and even lifts, he would fail miserably because of lack of leg and hip strength and explosive power. Maximizing a baseball player's potential does not mean doing leg extensions, leg curls and machine hip and leg exercises for the lower body. Baseball players must Parallel Squat and Power Clean to develop their maximum power. If baseball players were to really get after these two lifts and do them correctly, you'd have to do one of two things. Either move the fences back another 50 feet or get used to football-like scores.<br>Baseball players should also do quick foot drills, stretch for speed and jumping power, sprint train and plyometric train. We also do not want to overtrain in the weight room. The maximum time in the weight room should be 45 to 75 minutes three times per week in the off-season and two 30-45 minute workouts twice per week during the season.<br>GET STARTED NOW!<br><br>The best time to start is now. Junior High is a perfect time to start. Get on the BFS Readiness Program. We have the Total Program Book, Readiness Workout Cards, a Readiness Video and even special Readiness equipment. Just give us a call. The high school and college a