JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ĔeUm}h@ngbכIy,1<}(3ڭ72𯯒T'ٱ<D}t\,=ڣ2sP L/Nb<ʯo>M*ƕd*ۗ9i\,h[_-g?܌յvt@K&L xNPj2o[$)Ͷu/~k5*Oف3[E2@~%y3J'Jv-*jt^ 5gir1cZqa\//7&R r'?Oh4!(55ާkoaSfU%yr09y\l2wf&mz YXlL8{U~NMAwwXu`nԅbωm䶰ҬΞ#bkxQ"ioΡS'YZ|ZL1ϨV *Շvuu~cUhF tQ'EsXXg?AE "o~@$Pkcu:Dvڣkwwvji?VM|k񋨔VݖsB#u`p!K#7^'ңg_xSJϕ>Lv5,w:Io0c!?yKmk:mޤ^20P W)+2ȲPpI*K01+_KsO1Hߨ1Ϫo P9F3q'XMmnRE^YP1q+^CM𾱫 CJ8S6notì[1[\۟ G&ZyH 9Q@ΙuP1iHA [8#ԊҀYp+6i].6|d7԰'Qx] ֆ#_? a*{%I6#}ՋRI=xs#A+ #b5xKJET#&Il`RS{"_GK\zm=BSin96 o+'TgJ?7<lqd+5+嫱9:rZޭ^cA#=XV0ڛ2~`%vA"g9krVdže)7bj>! m#.NHٰC2͸lq%ߓD,$d=V5q McWFIȫ֗W 9VԵ@ˑ | wzb|;mϺ1]rA;Zݏa:d~]Yia9 aZZ q$$>6%wBI` `P|܊=yZ&+Ji#Zо00zɩ-^8v;[E=#ǥPMn=I1Xs5ƞzO-"eC#g'`RiI63]% <~c,em֩as:LɌ&'6+٬&BU=5^[#q\[0֯hf$$R1ذւPҷ*=[?*d[)#Z X/Sk6Tv5c𖲷 v~5q.ܤaW<ג跲>rĊMz敡&\L'8䅣=8lj[a^}!b@m*Hy R C&J̹CIa7~U s]Ȯ$3+ly˟je2W KqC|EѱT&mMl<҆c$*B`` bOva)<̩hΆET@EK%/i2p~SVIU@ZǺG[|,IX늵*PܾLAqҺH|4`D7[]pXvlg_ʹm ّ2l ['W{YNǜ:{􉙭 d ~gC$%S1x5$pOҩ{Wy+4xIg|'T6ڭ[\$OTn*ӹ'sxT-CtTc=3Efxjn/V%E^@!rX<qO1HQz S!d4).L3 pT|?JDpr'}̢Kbdb3$NsKiNGs]B^&;ã=l~m SIu=VՆK2`"r=9a#͈%YJsT~D,Gcu7:PфIȩb596pd`f Q r~$T%x9z}8 ,?U_Z^dGe*Cs=j֝,GӾ@ oSoi~co8!FN2M$ S4caEg8j+F)FK*CWhy\\Png;0nCsw#`;#->^9u1$+Hw2/]"v/ FH/>\ `Y$YP:YjdA*>) ҭj1̑{Y2,~Qߚ9L6,UR yW-V]n3! zAH 85)FT.]޷a+ #ΔxLP =L i)Ĥ*V(tRGq٘pr?r*oG28XK I9 ݼ-NXm$jUy577^.V 5ۀ:1 :\V:|w0S }xۉ#z"&.zvx-v8PI ?,SR$&Hp+%|wW|C#Px'yi%qV«z vkZzHb1{/"QnO0RPw ṬèI< <ÀqԎOq#i$`8'$jZ-ޛ a>`s]4>nD/4(Ș]7TY 33^@}rk ';%܍˵~㹪 o UlhY}Z雼m՚=./X;Xp1QI T pim{6N֟<*&!lU{w3U5b r  #&[Gy# x?߹s{'[ԟ]co`2"gVj(ƚf$Cp *szAX䙄1';Afφ(pՙ \ sb;B+:ʊ~9Gj,I7OyU sױϯz Vq.@+iF&m598!sTwO&Mbg=gG7Z;`C8b;ͻp'6:W"@ٝY\. ێ5wW0DKyl}c(X dzzmz"Q 8?7Ҡ47R*ѓ !p8e,IVu}znvRj.RHI?EᢋAd2K!뷠\g{ok ,J9e0,W5i٤taEݵ{8El( j WW,<ےflZғRȃZ¬cZW2}TWxZE= ಎ5y+!?'r>:H49, Kk83}5 et,3[D8 k-&GSv_D#T"Rvg]by$0y\d?X~ʒC"qTeh `Z'Mr2ٵU 䓑ߟZ+u 3]\d?y1Z)m@HF KԘq܌/#xWZyѤoK`OS7~"xT|J\Ѵ#0FG%bo`U=2ngx_MOg.Gxa.^yb͖>=U B~s9  -,tgqf ``FIֱ4[ 1J3؎8us{FRC q]]Fr.C?jgnV%IQedgqҗēh20ZMFƪJJ18˛\Fͥ>m7*r}r chv27v.I'MtZlXռQ*)k)6k[2CD ?J. $$:%i_,\v#on@ֶOi yaF$GAIzrtj(SsutVq`pb?e'#UT$ t*_Șu|#oi3kdZ۹B=p1W-᷍#hnO5Q$2ag۟6 UH?yph Z2]+ 1+'W鳳BA45_*ij? qc o"QE/â(LcS**vB:E$15ՄY;])$rrkL6W{sGC4}SSlnbU Ϸ ǐ-d6uErIAFۀ>I H΃ɴa qY> M/PIc-Ԅ]e}Z9RR#w~uq(\p~\JGэuD+q} mT:ޕ=2P'"Z48%+TK"_}[+XosFDAK70 EZ.=M.pFN,7u_ȚPr>9;++?Ke@3a?#V-T`ݵI> Yc.>nWoqR_>[5JqVffVRx U,tIiqJsLm6GjCØ=x4XM ԓIy^5 Z:g!SU"D)l9SCW2Xh6ю)8 ⅓oMF FX)'@بH4-CR\I_=B\$emѹAGr ^̬]drEm#:/2.#R3c%S6S}j/~,;Θ3ܽ5"=1WI\ΐe#YsFR1=2pjZ̍AaP!+&TjG`.4mXcX68ON:;;Yk b#U)e$̅W*ٮVb0=@\FrAZ94Sg=|C궒ޤd$LދH_gMw-IR:.){ɞNZCn 39m5\ծ8$w%E[֯t_p(QZmd͐~BS{Δ"*ll?ɥ.| =[iq$,{8%cݛv1ݺM+ĈxHz7c\0qօRO=kt5 ̅lKsA\Mu!ȭOD[ HsW,OMN׋F@zTRAzUx56? MRg*#n2ZX>UH^?^9k=!I1*$uF}[Np>뚸5m>D,=j:JFZdK>=jF\"p"N]¨5 Ɇ"*m"[,?2?咶ZbiQ,=EgQ[2i ?1_q6j"\VO=OYeQ Z(TQh-V*9Ys);onUd[X(&Y_P=X%ԣ0ګAf/4{~{36rti~S{`  *y,udOTV?Z 3ZNmn YNIR„+ӧF0>u9\Ӽi.>0ӵpr0EyZlQ>"$Lsڼ}SQS'[6,GWI~}}~Xݯʂ&]4a3Au*rzeL}kS".OzE`( LTCQs"j@Tj*flQ@ ~ 6(X#~CrcsE2kR&ny/ym+`'WD;K-!u q(E#YO#qH|5gTu#֢ڍIs 0 8;˗.[]/"i̙ QEgҋ5HrE;mNS#w~Չ4Q^?}ODI`Jqh\g2(9?UGqĄ XCE Q@l grade levels use the same system of offense, defense and terms. A dominantstrength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexbilty, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<b><br> The BFS Readiness weightlfting 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 ver 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 Bumpe plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<brP +<2{]YEkF>q'>83H>^^KmIL.+]?z 5Y]F/p D|lUۀ'ɥՕGoo]8ei\➟lβxdU;7 |H*!߻s_*m6SY#MJX&EWݫH~˾G/?6559^ě:9Odi#iy0tsya'BZYBJ>mD*)K:WP:KaLW-O\JNBS˗7Momnw wxd=wΏ9y2g1K9q Q1t/]n6@_=,OV;xVFs0 MmɎPHtxיyeZ}g"V IA9zӠm]z~^EonL?\ ‹GXz,_P-rE̙cN8E"JĎ`xV,y P)->H^yC:Fd JGA#|]JʨI$G嶤4Jo5#C|Vdͤ |vR*힕ɓM?03X  }-$w_]` . ())hWHo3i3Ti]B1hDєCNL>sci\lge #d*O^j+k$/1qQDTbwG'.3xsT8y'&":x ՖF%C?$^b}.t$O"2d<N癆r;%$Gt9m#S"Ok2eYcdx/5; \JOAZssufwPD0ZS,5_λic n #KK絵 tk! f}ƿ>t}\D_͉fԜw M6pDm~F(!+^I Edr!5?cYeOm&i^1&( u %&b[P-=TIwVDiO4gO/C[S=zd82<|-_݃a_"blxųLQ}2*Tߵ2B-"kbl Y; }5A%WɁ JKMnԧPZ1H)Lv#Hc1n(^46;d;e)Lwz;D~le 79+`T+b#0%ziS:rq[WW3xaA]OlW31A,C qA\xfsq ;'n8ڡ!b CszX'n8h_HW_킸_K70WqCzyUx㊡ #70W 1T017 0ހ3pj8f1A t/l7 mP^ћ3pf]6lUٳf]6lUٳf]6lUٳf]6lUٳf]6lUٳf]6lUٳf]6lUٳf]6lU_Chi=U%PBzt#mRMRjV#R(UK}:0$Cю^'#?id @6 YWc.SyWY[!aQ<|ksΩ˯F[i_ Ch^iV^Y;Q@ R܀V+FO"Eh:ƟVqbc{~@?f<'7AɾG,(w=2W#Hx=skA5ڐ}IX3SzrO?k)sJE[g3HK Ez \&$\bjHV(mb;Gr%Q,u^}n#uncW )QC)L e"z(z(ĤzcCHJqDKPp#O֊1"Ȅ p=jYfnGp1Z cO/@͌l׃S zʒDAڙaٵBk\T J*iZ֨‡nVNr7,[djPsr<(H$l #9'lMvl:a7c5yLXF(zSŊJ+x+˙ˋ N@nd>dęImR|$p6fvmj:mrFg@8S/~j?Ys=|zZES@kbmcB)O-ܜAw/6+FӶlwЌ*-:&g5Wڸ`c,>;l;zng?™rS$/!OALv&4!iנ'`wf}"Af%o9Mn+JU-"zr:Ʌ~L<ʘSq`1"Ue!VTW|=]2Z.TU!d<k]]DFm_pJqmC @`͙' IY%=ݽ[*V ֲqΗcZPHYVŝcvi)V+!ֺuƧۤrz~,GXRM7:pe%zwZHdm}ZtEp$KG$1LJs-2!#6o*ͧ>">"p8'h RE|MEa$>ЊFuee!V&D|=KmC&&