JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?6[>v P tg^}Eyk\\R}uVԌW7md`>rOtߺzjQ$Bo*r´q1TrGCS@?JK='0Fc+GڻZZě8kъ+9{MOwfj}XMv6}ɦ$RgC|²2ɍqikQ>t*iB+FJ:ڶ䐗 Zs[Ix-ixkT|RP3RgVHRyrJSCk1kZ%g;X#֥I#:Vēی)vXd*T*1Ea,/-E_V*rl.:Tukè 伛N[~nb3uFs$vɮVKqZy..#5+Zq]L:m^dQǥE¿0+beGǥY$r=+Z4m̞tڲz\3@‚:¼QSH'ںxjY[ C-ՑbyWB{nr)i3*N3[~@#tV(5x8TJ]<*Zu"mEfy[ʧnr+!HG4>qJ5SIS{I/֚bq(=+f8y6W*50xgT0%*qEL4\ ճ:n²WM SVeL)"YXz GqlѸ#rY))ҭ̭"*|2뫋MG}6:ź\Y ŭ"=ȮtMMy-PtüE,=EaiZj$'+oY$&(_j,n,\ؚnOMߓJ4KMkj2hMJPR̊MhyguL|SqoҟS#w$O0^;PE2p(X'5i\cEtTN .,tb3VtNԚOZ&v9{~qv8G8W+8XaW-֧P@KQW~U%kpZN9>U5ч#q<'l*6=rkoI!9U UzJmIK?5$VZ}{ qԱ;.fF$zik*vmȹ45RyďJ4hhty<07kw2;c*0vt9#7M@U@јNOZ~-{z.1R+\f=@Ip|{ZsEsJz|ӱu*GzϱՅZl.qvk2e' qTi%_>gNYї5bǬw)ko-O8uK@II̲)g브V1,JXԟcxm{&M!*.∷lO*Udp;M[8(z"̧_95zwڛxDq\yY4N=)+){Q`%֊I֝IZ2B ӑ0`zShV xXت `Zx-k.̃q*tWFn}5̒Iylz̠ZJ̛kt`)+dKW@8TjLP"WlhJ?JȘZW3eX ͕79JC^|&ZLRIފt3V!ZC֖.hϽ&i)gVc&xն e_cyPejۙɴm[:z ȧZ8lr+Pp-=IלUk:ke1E$<9yO\ϋG%{4欶y=j* j|Ә+Fv;qZ*IIs<)zu5Vy w5r;q&jʎ94霆q\+d_FkRQKE;uQE-@nh4ʃ au:BOK/jLv-׬PjkEBodKԻEgl\kRk;t.tTHfG)-+z62%?Dc[Ӈ"q{*X%7\hE%Yͼ* &IZ I@vpHͬ(+%OOcR(:\fld U[g5}y|EɷJ-\EXfڅjnjEH#̎GKKeWFZն%N]yuyzoTk^)w'b+a?.h]vqVQkČ[sgjƵ8FM}J&P$s!X2+")'@QSV*j/QVS+ nfe]Γ*?'G=X|@$E)w9=őY' Kp2Ƶ4ojxO1 /iQWdgq)k/4KSyFs t= 3xFB0*ЉKvD#>M.#]}<8P}Sĸ^*FOU⠋+v Ӷs<{Vs#Қ!MJ|=4``UBЂSV"* d}ibܵkGhzY΢dD(F5vր%' t9bH$OaXRwEWbj_ U>vGp_KQӲnamnZD4ʶ#m5S<)!|Uͧ~ ҵ2,B ?QX~ tqpkJ:h7wyqw0\a8 խ OCQ"qO2`o u:ebz4*Jљ[QP<~U$\HҢf=+nZw+lu?0mhm sE;0_6 8< вӣuf;8PJLʥxAjb?>A+iSPJ95b>~lUc˜W3ڞ= *4\jHӾ9c*ɥ1 s #N+֚nÏZht=j@֊[* dN9 *3sgɢ=A_\ROJ #9Gff6ϗ!, J^ C֣ts1M~@6[œڦhI?3)R==+K0 ':TpzpTar=*^8=jAOz.RcfsJjZ8)x cø Iy V"Akg0QzU5?{f9S҅9=(j_|4? rץ;g y=(*M?/8(LJI^Ԇ3n?Jx>T 4 JqY˲y_Rj-ڣ<2`45TjI]#D@1zң)ܤ♐!瓚$1X~8g=@q8jn)sBs2LaO!dQJV?athon: One in Top 50 (29th)<br>____________________________________________<br>____________________________________________<br><br> American Records<br>____________________________________________<br>________College Men_______College Women<br>____________________________________________<br>__________Year Set__________Year Set<br>1,500:______1981__________1990<br>Mile:_______1981__________1987<br>3,000:______1979__________1988<br>5,000:______1978__________1985<br>10,000:_____1982__________1992<br><br>___High School Men______High School Women<br>__________Year Set__________Year Set<br>1,500:______1964__________1982<br>Mile:_______1965__________1982<br>3,000:______1986__________1975<br>5,000:______1964__________1979<br>10,000:_____1976__________1979<br>Marathon:___1973__________1984<br>p it very light. Beginning high school athletes or college athletes start with only 65 pounds.<br>Stefan felt the lock-kneed SLDL was one of the very most important lifts for developing speed. He said the greater your hamstring flexibility, the more fluid of a running movement you can achieve. It s like adding a high grade oil to the pistons of your engine. I personally tested Stefan s flexibility. He could stretch, with locked knees, 9.5 inches past his toes. That partially explains his 4.3 times and his 40-inch Vertical Jump from a stand.<br>We have been endorsing and teaching Stefan s method for the last 15 years. I know wit<br>During the season an athlete or team now has the luxury of working out the day before the game if necessary. This means a Thursday Box Squat workout is fine before a Friday night football game. You can workout Monday before a Tuesday basketball game and so forth. This means, if the BFS Total Unified Program is implemented, that a three-sport high school athlete can get two great squat workouts in per week all-year-round.<br>During the off-season an athlete who Box Squats on Monday can enjoy a quality speed and plyometric workout on Tuesday. Thus, the Box Squat trained athlete usually has greater speed, explosive power and jumping improvement.<br><br>V. Learning to Squat: Basic squatting principles and technique are far easier to teach and learn with the Box Squat than Parallel, Front or even Half Squats. Even in very difficult cases, athletes can keep upright with a locked-in lower back when doing Box Squats. It would be almost impossible to find any athlete who couldn t Box Squat with reasonable form on the first day. This includes girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Squat are easily overcome with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the knees forward or rounding the back are almost naturally done correctly with the Box Squat. It is also very easy to set an athlete on the box or a chair and get everything (knees, feet, chest, head, lower back and eyes) looking perfect.<br><br><br>THE BASIC BOX <br>SQUAT TECHNIQUE<br>First, assume an athletic stance and squat done carefully under control on a box, high bench or BFS Squat Box. Take care not to plop down hard or out of control as this could cause injury, although the Box Squat is very forgiving. When contact is made, settle back in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower b