JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z( ( ( ( (E-0%Zٽ~{lqHAF;1\(nS\ΚzG#9m20БIY(atlXH)~U㓎ʕOEPEPEPEPEPEPEPE^(kTw'9876\]qpٔI;kYdSj=loԈ[p~A?#s~nn)󴏸nyO5]\/EQozRhvya[/g/%j֩Jә ?z$jٶ1G)&Kt} D^|!Py杅s2M[V:|A6RgQ(&rc+*8q[CޕF^<E5mmos[Y{ hYX*[.J첟9ᶞ[(S>u9΀2H9Y!敘/WԔCp[Zݵ O!+= ym2&vzy0pW9=;~-\iErZnub^F~[u!RՊ-QH(((*9Xby( GPNyl"rI^LRDDQǩOn),ʍx \Fȵ?SZEXŎy˂rAWt}"(ElHidz l_"lQ=N{2C7 Q%[7t?U<.6;36_ˎqJEdI)a4nnKi$s@r}O!lfMͼ SVXʮ UC(aF܎9E4i@P*,qRnLֳLOi~"/ 7pW9-mFvg$8`I$1@an$1SIxEgE`!Ha`_8>Zw&Hc1PI G՜'zⱵvh%1\GsqWVTVl8UG'8<R5]9;`5plSRiH?+@oֺ5ʪ9H ܰu[PQ1I`*xZ^hS]EDɍI;mh(ÿ{ڧ=u,R"fT^TqD52:YbERQEQEp+.&qdO kT[g8ʯ IθKv2]^<7~w~9jdzJ< 72H?^w5kqYYCoctz}xeؤ[wp1}xT'{MR72QelQ}[H6'w*HnvHw{a /\@(l=6~cV4YٺV'gcs Hl)'<'$q V&/XD\Rj׿ UH:)Z(Dqcldz{UX?qk4]2nt7CK;kŊ@~S#gڤJfb& +aR u$mKy. ץVj\5Ĭ!9逯%s!C$}Ա4:bcZ7 LG~Q"ٽզ1mi,qzL_Ё;jêZ< 3wG,,NX=?J[xG%mQ}}hoJ*2׊{S\jI iBNۯWu+kD 9.RҤ]OQ!b\!{{gʴDNf2 MxN!۔ۮ: ,Q3#sZ]85bet[2HKl d̓L__NTсkk45eA;q{T:D^E_J?n^Nz.(`ֳۼ"X8c;֍Mn, /'vǵg']/Y#(GLq]&Όw~7t2U[u =kQ<=j3;+]# 1v*HE,Uk H-21y{ L{RqZ@Б ?sFdq}Mv"q\fIa3^ِc #!4Ak`̫s튩Kk6OnysӞ粖iFTrp08MwГB[6 ),Y!BD@ ڥZJ#҉")nBy$?Z-^ա?)pQ:;2|%o%ڬo+9 }6#b猎?:Lhwqe#(M0kAuY@(b㲰w *F쌓MOT5f)\\Bg -%fNOZĂfK܉rY' #$dѮvM*xOk9a@(`ݠnj2kBK ҃z{E1)p19?8[?c[8CۓIڅZR y-Qϩ[,rI^v'ܠOCZdo.ḷ_T~#tHM^1peY&tCz-VĔSLy1pq-Ck#\|$z?vBFTs$^n%T,'}H]=DQEQ@QY Uq(,6!X7t״@#!;IMuW(R 3@A˶ tm{6>IZQ46;zV;ӥ)p'f^Gb+ T$PO<%dG[^[řAQI]˞qQq$-Vf6,799;fy}@ }y#eq&@89jgn$hWScFݵ֯GI#V,ZPr3^i|~An9gI3S2(aYҖz_xeҚXpkQ[(R$cΑ߂@+zx4j6U*8zH{4:\L#n넎kmR E䌜3??w(2A[QE# ( c*Ԋ7 $Bg5_IZ/$?iut|21IӷG_vI|{cqV4ǵX\ Co:JlK3-KhB_L§ϸaJ I0ꪸd:cɨ!{;%nx$6\- Z91fX<{a0JHh2qu3[[FPujsre@)in8=dK0[McL 6zz> y]5J bǧ5p AQ4I6+vr21WLQE@¢r⥦Oy%s*D# ) C-MM[Q cjGo*}oҴ!c%e] Xrݸp)ntpڇk)֟Y^Cd?6̈v\$*U"̾0m\꾉u#@RDdtaz;1| r?FeMJeSQ #WIL!Z<Vφf_ݶ0`GacΗҬ9 B;~rK[]pF ǯCW CW7i[JPF ՑyFyFPzzW?ڤhkY?(Q1KRmA"dvaWu\õ( xjR*)=JAERQEM7CL%Pd+?t- Aɣޘp!:u^Ghn0p{NhU3T8zt[$X$B`{Y*m&]U\"w'WWdFC+ϭhA #o`p?qSZx#,E. cԬŐU8014ۭ.i f $CM!IܫUĺIT#u\T.4ȯ'5ۀ/OOks `9gF]f>/ ;0um<+{gVK5IP*踋w-\NQ@Ly=-vD̑eO=*x{VlX?.$67X`y WP: ʊAt.~aOu[.ɖfX2Gox,;d֜Zuj6#/#Od,sNx_~ĚuhQ#m!^Y* dYJ2N8~5f 㵚g6y3n : -YՆ=~1RY[y1Nt۹$Oƫ4@^;ץ.%H(~S`ek1&tYNю*2yL@XPrC?E[Kw&'p+#OawOg7"yq6 cTbah60GcPQYQEQECRF~b<&Od壗o/`}OE i 63l,{v֋jc`zzx5Rvz2KEБd1*eOsC 3!ڛc8 sSWື+b7h! *P_($r=\1'X Mi(o2@% ښ&E˪ȠC9=?JB؛P*A%~l{vIn#Y%gfW#ӭl඄(2폼M;<4`h:'8ooZ&ʥ^2NI=*+ejL]+Qas$sA,r8oL@B :`j x+G),~amfs|趻Ѻϸ= ܑJ1$h5w__U"#fqsz„a;6yWA.Z@NBJDh?h^ 1ŽhץůOگ]!%mN b45$ڹwbI{ĽJM-5+Ky$wbx|]Q,1qUUTvD8IO6h(EPEPEPȬ_FQhLO5Ijk{_Zw: 率BX님k)bQp8F5icR>dQ2:ʀ,7+c0 ⻰yuBqUcj0y<%mL(6PsJ}K$Òl{'77-AdQo Gj.'Af T2vAaEHFor more information? Call us at BFS. We will answer any questions you might have as you consider the single station approach and also consider the BFS Ultimate Rack which is complete in every way including an unconditional lifetime guarantee on the frame. 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 collateral ligaments.<br>The knees-in problem is more difficult 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 analysis.<br><br>CONCLUSION<br><br>Be constantly aware of an athlete s knees, making sure they are always aligned correctly. Most Knee injuries do not have to happen. <br>I want straight knees when blocking, tackling, jumping, sprinting, squatting, cleaning, lifting,