JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?8RQNJ X2=jT MՌ~T𞂞=TJbR,~JP(_LVu֭im A ;ĺr*ɌpqǦk:[oNNqӥUkni]x wڶ:;jh'#ĻT dpujRyyw %2J7Gkm>f+rd\Vc[r; yZ|?O!M.[ nG {~t+FMJ{mvܧ54:x~\|n֎R# ւe6\u͕m5R 1goiQ&V)L+׊Rec"EiVO6%gN@)-D DNS"U12Hݩ2{cUT* uN2EOK?ٺsn1$z+M[{WpeWSVJcxd! ޫHKJ1y̛#7*؜h?eݳ*H^Ď٧pv9vJʵ/,|.[f.`θt=! OANWԢ u&F!:RsIjB@#6a֯\ir=y'UKTSQ5^H>j1+C) drRB^WkfisCE[cx Wtdu@B@8R..)p QXzҳ03<~ۙAlc6]2+Rqi{ҌmVM֎f\az!~dV6*d'})Zh$y`d X~$VSp"QNX/|J-bj*NVԨۡInJ\sǥu!FgQܩF ɔܪ~_{T it(0h݅X3o4U:UVBCF#=RR9=;Ε0HGByrɨo,IW|AXYW+1VңtHʌJsVYG=)tG\EQ@0*k*4^{fRDsz:ӥ1)he`wA&BzI2[ȋY \奖bC6H$t:-v I?|7mjtXؕQ׮}kVS{ݕ& 瞣Q2jL}T c֫1ÐX}kV)&ߵpOZ)$ݹ#o֙CdIsŽ@YyA]DO1ZƤt49'Ҩʸ$gVyp*ݜb;rzbRVDN["# bUc.-^csC+Դ$1:#=9Ptf{jIlq+/A^D ~esPPˏJc5aEFFHeVT>R` ڢArE%QJ0 N)\]EOB~{8]r `/iMDjL ^v\}zFgeG!cKpǂGZfhkE.To|ہP6DPBsMpF3boC;Pr8=)HQ0[z' qڝ.9I.~@z`u+̇9 u52;+)i iFIR1YwD+m^|1ܼ>#ճqC͐\u QӥCUQQ0> w]`Nz)U&_S&OoJ?BCZh Sn2)&Ҍ0"\cIsy(<ƃϏ#x@ݵL뚍0MWSq {tY.-ڏxq*=ZSG[$0fTl7d6m;N@>=yOL߁66)uxO&qc@i LeC-bb?&yǵS潧agDpy+KZ<0rIHYNA9v[qix)5{#b\4QB$ϯҲ|a$(02W?*kf /Zڷk$+@F Z Z-5fdDRU?t=\r )Tm»+iO3YF7̥]=1HẜwvOD07vn0\զח$8ֽ{u e/;~MtM9 ;cy6(ScPgV#/c\s\Yz#0pOAf[bUfu1R=Q՘?ZwȨX{ߥt׎b>@P!XOr{2gjQR8iQ2cq6TI/?t F3!UKqS:@_JVbEb}'^#@/wYGQPj(OEDLqѣ` [Ooh c9 c~U<[PvV#Q\3yB0f3P 2H$si97sc+I5mIJF18=*y6y ֕XVn!^F[G#]Ҿy h#C_ZK Z.ђusZ%tl b(jO2<GEnm; f*yr e#Lp+W|#q[j@h@usV3z:9@۽F*I峷 qPJԚ63oXܟJ𿉇ufRe{IS-^Wh1d!T),#*ȤS[a{ǩ:8e` =1.WMص8NW1 ՕU#ַj:"s*Ͽj5~՛,NjXZ  hnڊlVQmUXFB,sUyB,ة:NLjzNz {;v$?CL{[<& ?k vӱ\`'4EEsۻ; Ɩb[zJ1{E(i'/nG`CeGZ:wlӓ$'+Ojq*lLFϷ^V`LQe->\+7 dz3rLWCVE pU+^mb+8a#NsOk)մL-0_?.߅dPM=?I_PCc1ތQL$IbD$l8t "$Wt^I}Ԑ窃?Px;cenRCLp}e?ҷ?Q\Dt?X d4V["7jΩs֬#qB7NMN&mSt tuG3qmj!T\Ki4cz q]s4¾Γotӑ(Mk'xw?#rx5cރUCpuUk ƬC*X|/7 wiM+dϫAwʣcO"rP(P.bӬoجJ>f҅N<"ƅx5'o琾=a^X67c8r¼vAn3ҳr;5e˂0Nj#j Ϧ*o%5 sŹ$-'+J!urY䣡!/5A5 ʀjΨT={)ckh U9\V:7RM$W|.~vPs$WYGBlE~+`{gmWG_coy)Q\˾f$Ujy I=2I=MU].wc-YЖ0Iʀ;tB*e`R32 =j ͹jʙ"  DF[mEYw5Ւ ~* i)Z#_+s ?tz$Kg-÷TѶ  Y  0&6dgޠlxS91_|IQ$a*U0³|rF5p{`ڑq vi>U sA/#ҭkp#$ܒִׁJfTa@Sj ѸwzPI'ŸHm yP v3Vn^/1Ʌ@<VR#AݎE\ʩB{VF ,y1sؾ<8iנor"Kᚋ/hғɯ*Ԯy Rr j!Lg-:=ퟯ[VʳPwU=H/sԇ'bouO+LLOHI:Sfb P]č@ϨA` oqμ\˴Vu^E# Oqҭ!ع֫&8\:Ի.F$ڢ%2sF$q" >n*mbAl? )l=ܧj9f91Rq?  UqZYeU'`9' Dc$sYjYdn''ɪ1&C%RmM[i&a}LZ%1%p@'եj(ơ| sRkl=S@4 aM (ܸNF.Y*Xּ* x>QZ"D*ܐ~ WTdp;!hA%ί}vi\1+k RӜvq>QRXUm&ݽ|ʡۥUΞ}8VAs!w)"9_@U) Q@e privacy interests comprised by urine samples are negligible since the conditions of collection are similar to public restrooms, and en squatting: Knees Out, Knees In and Knees Forward.<br>Knees Out (Picture 6): Squatting with the knees out will put unwanted pressure on the lateral collateral ligaments. The Knees-out problem can easily be corrected by just widening out the athlete s stance. Widen out the stance until the knees are aligned directly over the toes.<br>Knees In (Picture 7 & 9): This problem is quite common with women athletes and junior high age boys. When squatting, the knees in problem will surface on the way up. The knees are usually alright on the way down when squatting. The knees-in problem puts unwanted pressure on the medial colateral ligaments.<br>The knees-in problem is more ifficult to correct. The first step is to yell  knees to the athlete while squatting. This is a signal to force the knees out over the toes. This signal may or may not work the first time. If not, the second correction technique is to lightly slap the inside of the athlete s knee (Picture 7). This gives the athlete a kinesthetic feel of the problem. The cure usually happens after only a few light slaps. <br>If the problem persists, then video tape the athlete squatting so that (s)he can see the problem. This will almost always do the trick. <br>Knees Forward: Many beginning squatters will want to lift their heels off the ground and bring their knees forward as the main part of their descent pattern. This puts too much pressure on the patella area, besides being horribly ineffective. <br>If the knees are past the tips of the toes, they are too far forward. To help correct this, use the partner system and practice squatting with the hips back and with the knees vertically as straight as possible (Picture 8). The athlete should  sit tall and  spread the chest with the elbows and shoulders back. The athlete will now be able to balance with the heels on the ground in a perfect parallel squat position.<br><br>KNEE ALIGNMENT WITH <br>PULLING MOVEMENTS<br><br>The Power Clean requires straight knees (Picture 9): Use a  jump stance when lifting any weight from the floor as in the Power Clean. A wider, shoulder width type stance will cause unwanted pressure to the medial collateral knee ligament. <br>After  racking the bar, make sure the feet come back to a  jump stance before setting the bar back to the floor.<br>The Dead Lift requires straight knees (Picture 10): Again, use a  jump stance when doing a Hex Bar or straight bar Dead Lift. Do not use a shoulder width stance. The knees should always be aligned straight over the feet when picking up a weight or setting it down. <br>Look at Picture 10. Her knees are directly over her toes. This is perfect. Never Let the knees come together as in Picture 9. <br>The technique to correct knee problems here is the same as the Squat. First, yell  knees to help the athlete become aware of the problem. Second, lightly tap the inside of the knee and third, use video analh, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <S#\U.F4se7lG$F&ǒA̵?hhUAk3 L1d*7yHmeek'DGnd/z1?(L$OfS&AͪtkSY,:32Wj3m]n:m2td'klmifWJf[t9>e ̀^,YF 9|&qpYVїmV_T27aIM$R0\xA,_PQd~~;XC1~4I(w)qbE@KH-B3AÝkWj $2l7U6dfU_A6fB9wg`4 SN{Abl#`Jc :L^SXٽ7>(K.褫s9:ђ!LR;3Pd$ &0g;MvѦfT^iN%WiĀ|ΐUcr76R^opMeu v2LՉLd-$TVܛ.$Pra]XHsdFI 0_RT2Yd^h}ix r}x_j\<ᝣˌʲF;YWUҶIDj|mdAăM,QȊxdGa,54|n[p}ArIM$EV Qa\_kCxϼOM.rr_q2HG5!͈ގ>ZN8Vkљy>/6gV&9E%d%i  Uk