JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?9 jzY1|] l '-̞֮{d)*/p+S1:Ʀƃ));Tӯ57'33Ou2p?YhUksGSxSڦUW{g l['QҸ94r/.3Mn6ʘ㓟jxy8;I  3;Xv&&`QJ»Gx7 {mҨGdUn0M'Z5?t:W޴ڽ,Ȭ.:kJq9"XݬkO+T/=+?D]c%lD!=8FOaSjJĪY"L  +j(ZʰW~eM[%dsF.7 UwQ֫9U;xgl; h?tQP^oy_|nŘV-e9$*y:U4 t6\FOsWKk4lb}0M`[kvs,32ōi[;6,jpÁE cqi[ 份Y  +OmUcX<{Fۏ~VtS<I `[&ӞV;FZdF1 D;q[e{ⰤDC3& uZD\n=51zWxz' vr"9_S^JxHyχuv%u<4 &޷U($h_jy1A`ҬsNM8 W%/>Y l1qW.,1: =E$4x>S aVnPqX l;kXg3K ڀ:oK?pv=N]SėO4Nn= BqԱnY>+`*럥s#VΧƉJ`ߏC\l u'иViFfCa"隂̅J=`479sZ>>}=+d`"_^WEcq.?_TTkS(tRW?$jsӭ%L@2 S=717 KcU 3ct .62dFַ7Q4xvr0:U噌=Z7>Iw4b0Gӊ6|'ҵ$y'E3gb*6 YO3Ǜ_WOkt ٺyWj,JsLwUAH [=[>n' 7f1Nsۥ0 })v+}})qҀ Ҽc/q=ɯQ^Qx۠fFKZ;iS.b!V#9<@| +)^Ɗw<{ZȈ%Vv8 R(X ]#뎕x 4}$q8ɯ5\9&h?FH捔t`G]@TJO2mYDY3ҽҒ=Α)㛩>ktX>#{KJjrMS=:SAQ4Vмȑă,pSVIǝ.~o=utd)>ּK>5v+$l\fmXv1*|@-VGEKU[g.(wE񝯈-RD*[b@?Š/[Ufeċj%@yԧa/9 {TrmƄW@M*[<|m(lt(-%I| "1N[1.Rk˔;GM-/AV,=ʀ3\+&`,}]ͱ mNCR sV"*+phO'7 ]twyE\;Wmi;[T v QPftB_vX;H/ێ՗ #U#.bG@dZhi>0+1ɯ3Ԓ ôJ; Cz=?ɩcQqV~'cXEyyn W$˦$pzUs Fℑ|S O|~I8*5uzg`rYPK h|,bm˓^0+^ &xl?׽! Rgx?@#3J[ztc<ƷЂ #"p8'X~-NyQ|B bg! umpJ3O墐sOAZy G(Lˁ`Ocܚ,MŗL-Ր$k;dePSspJB7Cϥ?iiҿ(RO\wB3tSBC.WYmy{ ̖Dn`?s2c&=Ga:U/=Tӎf7\?B;;yӁU5 t?m{jbPTdN e[αCh_Λ%xGgs+HjXVA-Bȣ5i"j2\F+a 3S[2t 7d]р;b:τWV> ed wG|ݯro9?ʥ;x2-)4-X#-'?3IkhxAa+Dnd'zWE,XG Iϵe5fkN,,<{l.ܨ>ưIEk), $SkjX,L"r8us̈ 8g4b md[c]1 K6P$tU 72| n8ap$);4VOZ;y3Rn`1 8j++̓bUedz!-?XS[Z[P$';QYK>)#(і-hmU}6/ffX7OF>2q"XjFƳc$FcK̈e#_©GiIP⁛ܚ>kJB)֋y CTL*Ms~VR/# 5'GR\c%[&3KMbqpFNkd Ipb>23|ry3] ?J,''*+Ŭ^)&^2=+yQǧOX )NŇGb{(N]O3C$d `N^%r*~V=9}:R0 }r()n21Qj:톓<,ZyLʼnCS_>@< є˟#95ߘҥ$0jϩHb&[1rvE {z{SYr8Rd/`cyd;T3Zjn!"FFi]1٣Y#ݟs {>U? GF$c˗A5'hjۧWЍnV?Y_nI ZZZ.PHQӸ~~HGO{{Ulwj~3\E|Gr>lʎUq K{oes e0dIpeI78螸隲Ҕϻߞq uWv`=/+mnAUqq(AaQI)[c旕,H!9;Nx5X^R8mm*MV[o\Cڛap*1kjnk+ԹGc\ˤ_= LM?OKL+IOs3Ur1$%qбR[3tww @/;"&_jIuk,Vdm#,\sPO/mJ7:ujP_aaoj@oªzVd|qQ,v?-{([b|=NM #R9<Ś̍ܬ u~^}MtTI虸A OZm@N,tpI#сSN-:>n)F_Vԯ),A@Y޽XgZg !Xt+l{?xgY|.@ 쒷R#P9V)~s+y|Lo/IY袻 IK CbLp1Un(".:"+MF"ښWdy׵۹)"i,( 0;Q]Uqpr9{OpN ?rKdCjM",5!uEom[lwZV-|y4 n nC 6=3:aߑ"Jmna=̈~&3:f_-?آƛZ]49adpk[LFB^,mj9Ytt}fmYyy5} B9~߈cv' O-7 t^[>RRDhNzX"O^ z?ML3DᮥtЩʠ=5v-nP?6ss+2N*H&FԨy5_͍O;U1qD0Nz޳<) i(lߍ ±W<( UW4 YXH46\LW59Ӂ :۞t*]F|t3#x:Cqo!OcT k9֖' 9+!#,o EdQ؎ƭWizޓuXLTUK߉qEsAڡ0j)ߗJ<:Up+HڲV9jhLƳ9^'h؟vkjvw,/#VmX8-ʯOQ]m!浲TFg FEyާgu\ѿ]P &6<־#^jr6[l9= |Iy MxGMڕKk#>Y-4-ڮn8$څ ) Fz-qicijm*Gwja 6Z`9hw~}eMAuN0Lk B{9]Vh ?2rD^y"(\3zK%Oid+5Õhy ?e۞~鯢Woi ᕮ$") ~ޢw(d;0tW/41%+aO$S~$Ԣb {H͊L:o9\6ҹT| *95ҜON* }i:UHҴڲV)3>QiY,gܱb#S=h֤hqog&Jp YtǧoHU?4W3¬M$acMyz,VS 5sN$NIh)#TآrN.k̲kՈCGK;(@~5[R25:48$5sĖO$VK.<\ VQ08CIt#\+x;ӽ=dt"$60Džvi: wG8'5jmӄ_InF'Ct+)S 䫩aX{ups4PJHmۇ5],$>a Ɩ~S9tб_8=a C_FJHl~[Uv~MKB$|\]|14Wq< riK:ڽ|+1-HᙃaoaNI[o÷8Q84 zF##9[&'s/#?ܰcoo*G' 0þ+GD.oKGoy,z;^'j\2I2*<[VRA>!zh- l.itv9ez]k}{iQEXcq2?K( .*J)GJ_j\dP3K}V3wab9Uɦx+Šw.bX2 v_eoRJٴjF00IoEƣ%DdxC4m` KvR-;@(+2.-CX)|G\Jڶy}K6Q2eYv[='MHHV {Ji;"KU"5]r cڹL+}޽uZ֬bB-տVـcE7k,Um08>==ķZonDͅ$swB6̯kB<T{זI9&uQ=Awuig!z`R3K8=j̍-ϥW7ȼ|&vL?ξR9 âS\IK5ij;q ]kjZk㐬;>/%Kwx4Ia|lsuPEe,K>G zb"]k伈Kc9|8Vwu Y[kI@I#BOS^gE\KBJ8dxBMcTR&4Ec'5kt<_L[1QǭX޹qҽgE_+M}( .|'6c~/x-|4lkB{il.`{G[gck6-l ]S-o%d#mZ'Nٺ4r&s%*+C]a$`yScPrWLLQJNGcni>!:}șCcƱE-KI87$ܱ~6=w${$1<ҤQP=2xzKQ/n##7jb=0F|)8$>7B޻}lG3j-h:{-js,$C{T\jbi7ooOAG##JO|N[q}{S :Ɵ亀{յ'q[Nޔ ůi w^ ǷZ#̟νٿr9j&{iǙFzx5Z fc9+̵NuKE1;ɬ2OsT!)=OP6`lԎjWhICT2?J/DԵ -؅##ьsi Aʃ1ģxTp$8nW?_Zkm%Q8֙26gcRF{l?\$895 VaRA˰b4`&eLO̧i ./?ߏZ*K,F#B(yˌUp=)qR,=iq(bR( =аu~ M0#KqGE\=+O";hYUB̿:c8ULnTA 6`:t2h9EfE;BV|UDG,ڷC33]2+H6Ḟ ~QQ-!@pCȰj&[hc6i s oaֵˑ0(*Ԟnn|OVFk*icwGnPŚwXrhY<br><br>HOW DO I GET STARTED WITH THE PROGRAM?<br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely and correctly. It is loads of fun for these kids because now they can lift just like the older high school or college kids. They can build explosive power, strength and self-confidence while learning correct athletic positions which can be used in their sport. <br>The second piece of equipment is the BFS Training Plate and the BFS 10 lb. Bumper plate. When doing a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a safe position about 8-9 inches off the floor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for the plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<brVfvGWgw8HXhx9IYiy*:JZjz ?ܲaj&M _*bTA8jHRF 1@_N6 ''up~y|)n!P[bO쭖>v _TMr끌sꢏ<7ږSį/Zog"ؘ  oʸƊ~P|@`hrǯ14Fd |Lq9|-;$j}7\EkрOxDSZ~&pU9?PWA|\o]c/Ƌ9~W@'!?U)͊!%?jv>*ƧbVعW6,)!.cW@k? l# x1b?᫏q@ bAg]P jrmy}zՔnTKTa灖thI䑡<сWgQ>jFɇAnEcq%G5qmSrq΃d2=Osp>ꄠuۂ*>\QkV7ӷH(3er^S?{xxKN73_ M1& O1ZF3=JPF$ZH?3d]0ٵT+W!%cF>Ǧ6J' K!lR_E/$yՀC#u87oN+Ng;7'Jg'h$KFR߾(H?fF }fDG$2ˋwk6jwq0#q*zf-{+g ~r7CdCӯa:ՍcrrESlGOg4>1IUï/Op%ܺ4wT/kwO+]eZ P?L PZ7\#Kۘa^yt˓_-7Q?Z#@SC"RbUM}ߘ:j"I}9IV%/*K)BS^^1;d GSë?} %Ѐxz=%9-EN"bP˰PN:T0n$iZrہ9q^Sm|,ЉbA ִVm6{k84T͸w[mgsz:%c&_#\}fow:ߗ|yx>Gb Fቩ';>{Zh7F 9[kxcE^Cœ8\FuQ3J6xǕSLJ$n"24$?/4KΖ@+'8{{iw$̂n$ )ӎX ׿Şek[Qmn@.Qi)9o$ez6;jZtޤ]P0BTGx8RGy,Ԃu鉙APkE3A#v