JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?p hC *0)`#iˣGn{Őg&3G(*4DIimq屚wHJ8ir+ N淁.f="nzG1ӵy0` Eۓ)lB=|VqҐ!:Vt]<ڱ5qe)#'K*,hn ַ㵊KP;20:mZH.g**|RntZbpy>: ˭C$XzרG8(hjglЦ> .;֟G ;gt?O NNޟO4φs+: +>q$c< 4 xCpGBzBCLj/ZxYޡn-獧6T9y de\g=Yώiۭb;*8=>6H0 ąS\,$խf^폛U?Cuk,v۠"KY+s[uw0N1bɆ >Mfhcڶ9fgpY@dTdn򌠎}&h!=?ڜ}Rm}cì(Sa?Uߏxúc$⊛I?>*Bs֊\ǁR3W*Ȯ G]އ{,\'[ { sC84K"~E@ $Rzr)V8Hqq3$Sw$OT_5a/NIohAќ#n}*M"e8JRxci*<ޜgŮ~Y,ߚ|G[cеZ]#C+s3>I"iܩAv谄܃k:u}b28kfXGRZmg@{𦺗ycBӌ4;MҬ^a,̭!f;錊XڦMظE9v1|YveC=N bx|\ܪ )21Ax:^F7lR],$1⫃ۆuYݼ5p1)Rg AuqY>9QMd!tpãOW|14+*i#׫w9椱&\j%[Ko=5 )56 Nip1ұ|ɨ[kcmi 77x#f|MY"؝گ"L@WɯXЯl|%h1IՋaqkϼ5 O[e6W l>(ʆm-zI8 Fo ]9f3c=kaėROHiAiʪ08s}e/,a f qxhsܻeN;U| 5,eH 9B029#գ3VU;SQR( ڗ4ӏjMwnR{R~Tۋx.1’]r*+=.d6! LN}:SYq&"II+×rJD[@Z,>rM[y<$0OrVP`3C]O~+M:ާ3]:. *N܍X^'wFm03]ς4l:711=Q{$p誰qr?ZM svř6{s?5ixjY4Ƣ9q"ex˒!*"yH7V-BK̒ؤɎ{Ҩj5K iX6[rPˣJAS?PM]_Ns }c[Iu>+$Ftbc>j$kpJ&FI= =7>D>w0Ul j;>#4,c kUfLmӋ{f2ih5#jqNKGUsQ| O%|l *h ˬENrtz:F5{mLsc;E1zmуFB$Q 7&5?ۮtlиt/[ky<kc91QjCIPבn,O~ /÷ m!K<>T.R{D E1qOң{PdԐ4Dg^oҁM3֣/jic ISlG1tYKvM!ez(ٖ T0)h~fJ9{H[Ħ00ߍZfɡ.$d We[qcqh|5<Y ;BM)"~Uk}e*ÜctXcQ,^(SGdYdYIVχ<:a``7##9~6F{EbQ;`+[D&jρ5A>[f. a&2AtdPAa .JhQtcNjE,3޸0!s)/m='2cy%"=ʁr:Wg,(7O1ꣵuO=ۤacLDzu &T4/rCG#'i)f }|w]6r7MhV2w)4urêޛy򌺢qs#S"2zdT#;S$h [8o: }j^ _Z]l:/gu건qY06 R4>jfAv)>\umN ez9GS7g)Ӭ3m.tC2l~֠A./"u|NWlU:wa*E#AڭZ)Bp]O#%q#3`#u9~OṖyEgOoҘ4IA8 Mվ|/>3!9=(gMkm:'kϵM (\P\jc~c|eK@E&!gdg8+[ʿHHr;UsrFx-v%8}6ġm׭hgސʲz 様2Ƭ8-~GqPj-RQ"qgހOPJIS1⫹[e P\A͌6G%(N{TI$ėo:wnp_hRJ>aڟ5̖,#8>{-'I'F#;xJVWs_!48/[@ϷOj [dd⑘c̜n#Qf^*؛[r -bin0ILb׭C{u m8o \B i!H>f]-WӮxlm?j@SPr>q?w= peay,WV*g*UAPVgA-ܗm&;Ȋ:0ޱ [v܇ ek3u.h؈>zO gsO| 'cܑQ8g= 9?Z~G=J0!  S s@M]"&`7c%I9>Ե @lwSڊكN}h#]HwS>X;x8[1HS|T.J FĞXl۰!ܹWAymZ-k$XUf8g+aOCu5ķD ;/S5\DAOr*D;Vۨ94X}E\ Rځ!(ٞN9m#[%t `ڪF8Һ2)H}3`gQ&\oc_o3 n+#,1]g ZUyV{!Ԓ=*ZSм5DCMa5) h 84ސ`4PaMlR1M<H.F֊&e)tiwcr,njSl1ͫ)=ŽԐ#/EK[2TF\6fmWqAn$ui5H,E\YHPàv7kkVU -ҩ݄L\Ϋw-kB*$(ZfErFXvYG5xlF1[#jiuWgEqJ1ݿlu{CTkK9"ʣk!#qYS+ԯ|7S1VQJ=RE)5;dI!2³[Ꭽc}ksnݽɬKS̶3=z)|- [FP;+f;H.'Jڹ7Z}Nq+VQ:)Yy*G5"2N1Hlڠv@L:zXd`uϦi t?Fˁ5"4xlg ~}iNxA@ Z)0}N|@ 6?[vӛPyo4vĔU{wd,MG9(ۃWuk}vR؀GJ΋ ?3y犡V#P8oE >ǩst)QK+ 2A#gM+#́H$c dgYhdH8FDz ˓9mչ:ƳH+u=9v2=h{yqS}wF8,s ]E!UFyҽ^FrK#rA8#Xk} 9y)O`mCqg IQU[`X3\֫h=+:rKCZru^.`UBÂ}+OI6I3,QHgR`F?WZHkЁڧ4p ,%b{w[HʜwҚ2|B:B?t#p>1TZBۇƸ&0x % }"0@3qhwǍOץtP]FxS15rb+Fq¡;_0'56XuU$f ?z$|o]{MN711R?N.zM9(>⎇2^kaFH3E+Zz,cPBsC.?ˍ(۝bNBDLjNc$W'Q[sHB km_{;bnAֳ%pBg'. 穦ؔn``THԑC#~wip2߻ct =GZyYNls:+zZXxw#5%GPk⫤u̻d/'npdD°#bg?Z''N,q8:~X=ikz+&2>MYP*vNECbSHkOCK>d=x׉V#ZŬaB{8ĴLegtX8hVɜdzƶD"R=j6@A w*L6.%R:+Q[ (U" bxQ'(RN$Qs+[aEX6RZi1qJtCE^K)befFm/%N1߽z%ϤEOjRc׿4q~)Kyϡ9⽏~F6-p;p. PD~P#bj'@|FR=P\RI}Ek U?]], `pGEvNcimwaK,vW;ro ^iwyw.6yjJIBcn*.ɇ lWlOޕ̈z26^)[+Xf 1 9SDBn.k3j1Z+UQ;Rеk2dٸ nC~U􎕡iZQ'Oq2H/ེaDKt>TYXI'֥xvUcgu 0yI$FDJbH:zTKO#Ac R,gM@zb_hqőU8QkP0Y_Zx#;t).됸џQȢϭlUm0} u 8r>(X;ԠI9# *2lvW>\`vc7HSH@9ш$:Pf9b8Mgu=Kif7+ksdG֣`5Y_ݿgF͞I5er28ܰʰ׿9p3", SʜUd ) ^U"iUqr*J+2\a,[y R5O" n9*x\dԫ Gӭ?(ԅmKԟb 2ZKŏߎqƢ\@Yjv*Td`uR+Ő' qȠ,O$8Ta)A?u.##9 +GnEy[ %?t,0xhPn&ևioچnim#aymcs\2; :殀0:;"`SIf{(AGZz  Zkd?1AS(^_$I1;G?ZFJ_y* R#h~s㊛%HJ/ Su, ge9SKg1,}ÃȢSQE :>+$>>`n9^=hێf2)I4BqP9lx)3+6ނ2nlߝP{ONIQES7R, h ZiL'P"4@6lϽP2ڵWs bN=(b{N 5rAa>(D5?*Շ&(loA#2[I$L=N (u uɎf{J3QEFҊ(basically a jump with weights, it would be a better exercise than a bench press for improving the vertical jump of a volleyball player. In fact, as I pointed out in my article  The Power of Giants in the Spring 2001 issue, shot putters who practice the power clean often have exceptional vertical jumps, even those athletes who weigh over 300 pounds. <br>Accentuation training is especially needed in such sports as figure skating, since the additional bodyweight developed from full squats could add extra muscle mass that would decrease jumping height (and, for some athletes, adversely affect the aesthetics of the performance, which greatly influence the athletes placement). Other athletes who may not want to develop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a cncentric contraction a muscle develops ension and shortens, causing movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) pha