JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?D1W"Ҳdt^" tѰ[ Tܡ,8vh[I$ $18AP@+/\MNF^9jlДd.yMHKR=Ey$:[xݞ+$wpYKaMr^6t2uQccJV1\qYqߚs1"P%7 ā78¢7c[$O<J\}:S:SHG[X7Ď;{ D$ $esZ\rfޏc#q.L *Wb5h*f3~k/q!<  NáZQFTH>Wl"UQ fOc+g呷?:\4'k/QSlBZTe8qT7Iܽ)~jHC\C5+KXiMN= h $ hY䍼ҠH#֌gYQR+:m>5˼VѴR߅)?gfmJ?ZaVRpjN^2=3r>I,ޢmGLW;!F*ӕx#h&e)U;+k 6e *'`RG5y-\2ɵc.ON'JDybA! OQ+CI#'$QP6Ѕ!Gl( Sʞ+wDṍe݌bH*1U>vJ"薄~5-wdO5RFHTMZ;khKc( H]Y#jWRI<;E21yocƌaʌ^yw0Ϟ"N~1[Gm~Sҵ#;0ϱ+r(1We ic.b vpv2pEە4Fcj{ xD*ǯqZUfz-٢ *⣸ynI}SpJ9 YFHU89nEb ` ;(Hv3~#7)|-\؏#[gxTTaV2K]͸z::QKCkcmi$9K uȪ7><+cky,(U'g=85kq#*dT6 +S}痺K;d8%뺱: )܊q|VekvO3iNy] {;fI\+׆׵+y#Lg[g~o헋q<gpt2)U_^5ROcRm2rd ڴg3rJ%"NJu-CPly|~?JoH-AcNq= n]IJ\ͤ%E6 ҵ 7LZ?U3.9OUF[_' 5Y >ܪ)#Bpv+H#-*#F$cuR=*'QE]ѡ9#Z\~c:՟hTMs+dQڑ]O— kF.es(PQ5\Ѕ0sPr?]'qM4Vo1žH@?Dw_f51 @u7#Ӵ+_>DA) B?ZaL%3! PqRrU_b[GfW'렄ƯPWe`~ȑ() $?u:hx N 0}*CJE˥5&8bEii,?jz~%i֩c"Ix4|~x^ͪF$Er8{7oq{1VوײSt(.洈΋zs\wGT*ڎL ίМ|=9vu UZ,B=*F0kP #j:&dާGj, δ1b{U'[2(V G4kF+udr (PIhRNZK92)cd94CwCFPw-՞},K~}qXFsuX.ʅFvb"c ns ; dWEr4k.w7?h=kn<013ҴP6ѹQ8ˀێ; *C\]ۋQra`214Qk^: EE(HVf[k7 -`>asI麤jQLpJʇoufsĊsVgrjZ,O[ڈ,lfhX݂¹iRA"䍀>jo,@Y$7P{[jFv`x*tKDp['Pc;Yr{m#n3NHh6<2pA[,r7 YLHO|Ɂںz҈EGb&^K r**cI pGV `[߮l֖KⲖ[[S{IU#9KR-im-\2q[1n@}G5vA {sxe`T}h֙53NW4M%p&[[stCTd&9[8i H>{zACQwf(MvіU8$gMw]4m!hd\J9*{=H- 6:ƹψ9̻B]%X(xܹMH cC F;U*Cj(qSҴ31uS{="An8_eEUGVtِcp~u^6oG'\j7R5UdYH-<pByto.X2Շk2O idvs)s+$c9Nŏ 9]ou40j 33ߚ5Kedo is;w>5"ڲ4KVfx[2YU#Bb8J+5PD8韥(]JU;Iխ[䍲yx糐/f!@UG\&2MGTFf% %c=YF\f3N̷JrKw?(GHk Fhne6w} C)'a%;d`VtQfY&7,`:IGq*>N[@8,W8k2{-ݴ,>i′[s5+mFAMR((aB kۃ28ndvŽNeO)|5w1 {n0:Q\tާ}naU 3ӊD(v 4K E$ʶu#g |Bg.t fMVxLq0D~52I4=̍$sf-sޭ.#!۝b;Iݎ;H?ƾ{ݔs<ޞνTjE} YzNGGq6r8$s^0 !=0Wo縼eLJjǥ@#Z/ }ACЫ|O{%O2<3w?J0^Bz,LkjWqw$ \ҷG)"^m]7?gyC[8\iOWm.UdidPsYB+>T^_Nd(Jܖ3ڽ;N׃h!X3r*GΠv/yg~TJ kęLzS/;0hn%lgݴC^Q]ڥԗf8#<8ÿ"&:֯o$mQ<$7=Asz̢>HWiJ+:rtwmᑤP8msLLkԎs>G躂f3d/'XK#=k5vh攰-\l-dؽwHC׵s&ͯ[9?Z2jz(% @ tN S2 Bҳo[hȥMtTC +vjX\g,BϷHgB\Uƭ]~$!&: `mYXnrw;޵oؘ+_ӮT6T -|S{wdUBҜZ7kWN\F+&&qlXĥGzM+E澺A q_.-uƪ=s$.Y4ehў_-g~5[궑ZWPi>[lѼ*Xђi0?XվYYɖ)?OTnbFr ۽E ?CE%O4* 7^`0A_5K}{ aLȲך= -=F[z|k;AP;]Q1Z4S󯉖%2Aל*.\\!;TJF*I,{Ц,J:vԀ:Q6v`VØ흓b}j3lzJ"Ե!ܱ0=3^kQ n@?mn՝RHG&9N: Yk˷|Y O֊x5EX_&CųK^c-ͧy5k ?pgh  LpJ,r rx𦈁vvGf? ߕ1L9Oʼn<.1,RӋi)e>ъY(mD-<(pc$^o ZC\(fmH"F$z.q޳.^dzEo`L;TuEm,dӍ8ՎZ/A@֡yZ>F7zsMֲe's`jԮL̑?9 nHrxBɜ=aJǕ|:c(X$ḾIt might seem ironic that a swimmer of Coughlin s caliber is so grounded, but then, maybe it s a large part of her power. She knows, and the world knows, that she has the potential to become the best woman swimmer ever, but she doesn t let the pressure drag her down. Coughlin s firm grip on reality is balanced by an equally buoyant spirit. As she told USA Today reporter Jill Lieber,  If it all ended tomorrow, it d be sad, but I could cope. I ll be a success in life, no matter what. <br>With Coughlin s positive outlook, success is a given. As a swimmer, she has many more miles ahead before she reaches her potential, but as far as maturity goes, Natalie Coughlin has arrived.vq[>Ɗ+ePMTDlD*VP+0#&5?8#(xgDI=+JQEg#Р\\UE3ڇE'SP*᱅mƵdk$ Q[CtyH:1zU?fWk<meM{Z(T p sEW,: and Conditioning just takes you to the next level. It has helped me to excel in college and hopefully it will give me a shot at the pro level.<br> To be successful takes a lot of disciplinn in very difficult cases, athletes can kep 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 back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. Finally, the athlete should drive up on his toes in an explosive type action at the last part of the lift. If the weight is too heavy to do this, the athlete should always try and have the feeling of coming up on the toes. The athlete should have the same feeling of blocking, tackling, rebounding or releasing a track implement at this final stage.<br><br><br>THE FINER POINTS<br>Obviously the height of the box makes a difference in the amount of weight that can be handled. Th