JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?dGAYw(Fk٢fE)RnK(-* VѢ]|jtu1F*.4fB*FG&PUyrneUƱ5`Ɏ܌;v&%Pp2<~T5uj0K( cnqִ/ ].D(1st6F{I,֒ Cr"D \|ţ}:K[ p>zkr4C1S+F0: k+$W04pw௰ȨR %Am`qF")Xw:|AD@s>F'wb=@aX+4RT1۞+ Q !{^PsWg-ߟLcX\ ΒGo-7:P\KxBz{fIRUUA\wd;9#3e!TW}=Dԡ[ * t&shY1Rю}A%H,lO:DIX3m6{{}3qRPMp8/5 b;u :繥w2U=@O+P4)sh!/X]&t7M3!b?FM~gmh(ܯj-Ŝ0+ۙn WvacQ006ʍhP*] _†fTeL됾\}+gnKj g?p-bac"ǃRgڳq]NEXꠎ5Iʌ^],Vsy?һ O ͦe/#l֓vI""-&=*k !eWoX[ Q4EiYy* sTdQ;k_\ʍ$CsyYٚhixC&YVYd=@lVg5in ;o}`q^):MSP M"8"ܢAqv? "PR,*@zt ֓ıT,~3WKӘ/ʥ~% ,{lr1TՅVqiSq ,Er:k"o$1GItt? pwlbu8 /Rr8BYۆsc+!Mz"hXqњj:p?%*'[8Nт𢺟X XPqEKcGSq_y3}OYaL>Nn TċWjEURyjI{hL/ ,D㕷pHX435Y4~;6;ydeW%t tY)|lGYEUյ5c0h7 4gܑn\`lü~:` }2dQV>:JӥLҨgxmc7'%1~U갤V6ȥ8P2ǥyFrnH|I@x9Z~Xa!4vbQݰWU!raS"2I>;-.Np 8R? |S:]iTAwTX7L-|p7d01Y wՍ#&01Z Swb<!<IQ{?dPdz?Z[3O)2,N+o.GKa|e;ݷҖQK$s=ǨEV{K9[y mc0hHzUJYA'+\: kc2Kw(%Һ;Ue":]pG I6=MQJ;ƜV,"Wcq޻M-5ݧS0vGP#F ^Ag),~ne'C{7HP2_d5ߍ;BfHmЄ*G^xdbqmtV7}Z] "a7xs#*bix4{iI;YVhR<]Xniy??fxn2ڏ{m{ +r6<]koZaX7]G@ }r0KDPOҺ= jHR 2ODƱ<}mv'LGGzn}qy#Ȅ@1t"= ' *4# Lj ZA%ĭ"n~O][F;\nFI0NAxwP|zuߚ"]u֦O/P#D+Hy+t_6ۂDmN͜%l,5 &"5Ix$WSd59;P( cyr'̖(}I?ʹ_g[%{3?LZx߼z.hQP#u$XnVFsi/`oU=)ԑAf:wϭsr\g#ڪ0RmX]kKK)1 uA),}W-뽾%NQtQWNNOʹδUwNZuou <MY2'iXd2Y"}3E/ f+͌cOL2o.*&8jֲZH%T~l+QxY^+rpq|TGtSػ =zɞ@f񇈟;F_ܬVj@O=J5A Orbe'ֶkrC. 3j 7l~_P̖7 :XcJ#4 S ]2{q[5fοDz[<zι^Ggc*") g>X|XMKO'm`Ѳ=Oj xvO, 9iڝfV30ᗱ#܌x1$)?\ tB}6Dfa=d֗>/գ_%۶>PSjrX 8 j+Ԕt4kYZAfIZ:3aSxLn0$P)+GKOg(v^N3;8LRE3 m޹85Cp $,p(Q&5JH$d;lRN03ih+3u0 {T=FU0q抔L6H~uh]=inGVe`Q7#UONk+G)mbx[fpmҹ;cPgfB9";T[-GZR:|<Ԗ 3 ǵlLk򥛂=O[CJc>J嵎Ph]-y8>Ջv7k9^F!PwҦ"Ht裔`$To/]^"Zy uAMrNU>ƠKK3ZkRý2"ּBhZb6dR+Ho+! M~hcJKD@\Z$3M$f'ht`tutӚqm[ϲۮ':^%fV j?:3SXƤEa&qC22#,8:}׽8[zXl_6I'Ӧ++׉w96rGjWxk.bX33#F)F;qq%ŢX0+&^ !;yhǸYλ 3qVs]sv?44-B搭28:L"C:Xf>qR޹k98VVLuDSVdO$fdVfoALCNVM1[\ƑXx#9l9 ;ȣ%r`8ǽ!wNܵ_6*~aN5"MğDRkxfMvu >uh2quZȋF"~>_Q>$I 6RpOIEFX@ S7Ejq\C{9oSn$7RC c]ľѝQb`V¢RIIN+b?<;w|Ako4i0#I"KNp*-ZMGJ$֢e 9ͬ +"HԮ*)dvN:{UK`7$grc-.T١klױH6ɂ3Lu=ёF^ rdsѦmW%N[Ѷ9>t3m= a5t\wJfpZܘ;q֖!`e8U=$ OBĸ6`df/dNib;8nէFI}ul~ R9ۻfjkh2OiZJ[LcҵDLI2IϥId#_lb}ձ5#m47c A ;ئr9Y 7 pGGwg5 q>ޢWu^Ƙyap$o'IsWC*A` J͎X5Z+#(~>h6<'̑$F?z-"<}13$43 H}׃$@CZV3e#(ң.^kf#B_R1SgR$qE65t8*,ܰjRqۚ?gCYlS⩅ ~PzSɆIltC#1t Λ*QS1j(/&7RHY Ec(;JK!z)O¯'ǰ{"# -[+lt=U=+>E66HGAaݏқͬm>?*٢`^&nbsp;</DIV> <DIV align=center><STRONG>III. PLYOMETRICS:</STRONG></DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>There are three levels of ploymetrics that help jumping power.&nbsp;First is lower level drills of skipping, hopping and jumping drills with no accessory apparatus.&nbsp; Second is medium level drills using some form of apparatus, starting and ending with feet on the ground.&nbsp; The third level is Plyometric Box Jumping.&nbsp; We start with low intensity Box Jumping drills that&nbsp;any high school athlete can perform.&nbsp; Our drills increase in intensity and skill but over half of our nation's high school&nbsp;athletes can complete all of our drills in the first week.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>At BFS clinics where Plyometric Box Jumping is included, we select about ten athletes to demonstrate.&nbsp; We always try to choose a wide variety of size and skill in these athletes.&nbsp; They stretch well and then give each athlete three Vertical Jump attempts on our "Just Jump" measuring device and three&nbsp;Standing Long Jumps.&nbsp; These attempts are recorded.&nbsp; Next, the ten athletes go through the BFS Box Jumping routine.&nbsp; What do you think happens when we retest?&nbsp; You guessed it.&nbsp; Nine out of ten make significant improvements.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I know there are some strength and conditioning coaches who believe plyometrics are a waste of time.&nbsp; Those coaches and athletes who go through a Box Jumping routine at a BFS Clinic would be amused at such a philosophy.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>IV.&nbsp;MEASUREMENT:</STRONG>&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>I believe in measuring the Vertical Jump and Standing Long Jump once or twice a month.&nbsp; This is especially true at the high school level.&nbsp; I have two reasons:&nbsp; First, is that sheer practice will help an athlete learn jumping skills.&nbsp; Second, an athlete needs to have this feed back for motivation.&nbsp; If he/she is working hard on strength, flexibility and ploymetric drills, frequent feedback will demonstrate that all the hard work is paying off.&nbsp; A jump increase of one or two inches can be rejuvenating and keep your championship vision alive.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I highly recommend our "Just Jump and Run".&nbsp; You can get a highly accurate Vertical Jump measurement about once every five seconds.&nbsp; All you have to do is read the result.&nbsp; Kids can even test kids.&nbsp; The "Just Jump and Run" can crtainly stimulate a lot of interest in jumping and it's a whole lot of fun.</DIV> <DIV align=left><STRONG>&nbsp;</STRONG></DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>&nbsp;</DIV>touchdowns in the school s second game with Duke. And with a veteran offensive line to keep the opposing defensemen at bay and a quality senior quarterback in Zak Kustok, you can expect more big numbers from Anderson along with more W s for the team.<br>When asked what advice he would give high school running backs trying to emulate his accomplishments, Anderson stressed dedication to goals.  I went from the best high school program in Illinois to probably one of the worst when my family moved, and I was faced with a lot of adversity then, explains Anderson.  But we turned the whole program around, and then when we played on Fridays the whole town practically shut down. Even as Damien Anderson looks toward his own promising career in the NFL, his veteran advice is to stay focused, and find ways to continually motivate yourself.  You just have to want it - you need that inner drive to be successful. <br>Drive o