JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================jK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?8\,@}·A`Nie}֜Ĵsm`U?03E:$`=לȴb'Gu} Dij= Wm/-1NxsUdș[Z{co@3յ[ Jb}m]]%Mʙ6D$ Ӛ}^X5F:ïڜS^jy5>uNGo< pVfg*8 .ywK#2)zZ-[fu; y֥6>nAxlnYZ6D%BAmr й ppqSj<bb623Uvq/۵@{=U#|-:Ucipk3=ێI`9JV–QPIT%K/ fNW1I^ͪ- *GZπO6 E#9ːNTz}*/P9Ywܞ=Y־j)IZ22\gRp8Ӯ4𭅾b@;aviݓ>v*ZCt iHZzm|'h$KH#wyfsQ_ָvIv$I(Vf -T4f]Qyl0_lhWHf\LƺW<7g2]ZֲNʌҼQkyfyygnlWf-5LjRY'Ήs"6ItTo8/b2F5H4;/pTʅ_ס[JN(Vxcľx/LCQO3r/QjMfhĺ67=Zi*C6#9kF%r)S]/m?7<GO -n'/ӗ,j%zڸkJ`̕.3mD.o V̖ӆˑ"Tҕ|8@> M϶))EiyT x:]7pzHjAbS=VP~,IqJw| ?y#xfiKJvy=u^&k5mnw̨eH^mVHɸV`2ּ:U3咱 X5Ӧ1sBr3]G,Je}3°iV5FOn5Z=JYnd @qf)⽕I)6T<7id6woXHɸ3=mtuH4_v`+6 &%j9*m^,%A6DϨ0m2j{/U[el'XHcWy51g@Jc Om4٭Y2V5|}Ǿ2MSSEʣzvuȺM@FXGAp2koomqmWdsWsqַn;HsƾSNj1۩'K[uȭF<?֭ΡuƶR)0ʮSz Ȼ+x<|TKYMxxo;:ʕ*Ꚅ77 o(HpB'ǝ 듏~ku]6F[Aɲ=2\@VW@\y8KS :kfU9LO8+Rn&("'kuF2^G':M}rm,uPHd'"q^nuMG !Rez Y4+dM,cB-\iЌ|)Ijcm3;1\>?I_]פ1" s(ɩSÒ,FK^OZ64MTP͜951y4ٜ^4EtX^G%RVOIUU MfeGqB~ˤr2Ӥ:q?U< F 7s9? jQt;axa@C(;Oϥ3'ȏ@]-i'rbto prevent injuries. We stretch for speed and jumping power and demand perfect technique to accomplish improvement in these areas. Our stretches have the added benefit of teaching speed and jumping technique. There is a synergistic effect in every aspect of the Total BFS Program. Our flexibility program, like the dot drill, is done daily by all athletes, both male and female, from junior high to even the pro level. <br><br>THE SIX BFS CORE LIFTS: Free weights are essential. We use the true Parallel Squat and a Squat Variation (Box Squat or Front Squat), the Power Clean and the Trap or Hex Bar Lift, and the Bench Press and a Bench Variation which is usually the Towel Bench. We believe an athlete must use a full body multi-joint movement while concentrating primarily on the legs and hips. There is no compromisingait 8 long weeks until our next test to break a record.&nbsp; On the BFS system, <U>every</U> kid breaks records <U>every</U> workout."&nbsp; Martinsville won five state championships last school year!</P> <P>Why do coaches so readily agree to do the BFS program?&nbsp; First, we train athletes (not a specific sport) while emphasizing speed and jumping power.&nbsp; Whatever gets our athletes to run the fastest and jump the highest is what we al should be doing.&nbsp; Second, the BFS Program is extremely flexible&nbsp;and fits <U>all</U> high school situations.&nbsp; Third, it takes far less time than most coaches think: Two thirty minute workouts per week during the season and it