JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?zԿl֜%7c85|slla@yOIkpmzOQXKrRE8X?:9C>ھm_Qҹﵦ֯NY㱣9HoWt* ~[#A9:R}}GJAX?:Upʸ?CG(strtpφ \z ҙ `zEܾ(rt{lgwO 9ҏ/\ڔ OAV`8C)~ܾ+ SpHȑq99) Uf#r1h/KhX+{Q"3ֳ+V8Qwv:Q'$cEpP2CQ\7Gj°u+o bP>@v% !]h5"K S̠j9][_gɶ-p*73WŞd|mt1 jQ.Ccq'U]kN,>`Y7'o2}k{(>y%q I- `'EZAeo2IJnd8$ީ҈Βų NqZ_:{meijmCA]4tܓQmfJB ֭E $tc85NMĶэf:\Xiu:I#7z|qYkA~GcC1)co$G1֢kk*SQ&[Oر93k8T$[9 ǞN8V0Td+{-1aض]Ҵm.Ub@ er_)2mrJsI&t{]&.')|OKe߭4Кex$a8`t+hmF}Xʷh1C؆ȭ(a6ӕ6(,Zo%r"ۜzUkD1!ldYIFj؂l.%ةv+on6b!HdrzQ^{jRl#i"&(ҡf՘#;Khz&m-5)mI8qw(D*B]Q6{ZiR@6Gjui_ֺm %ȺBPwD ~5c&Us,X>6 V|OsI8_Mhf#yܫ1V|Im Z~'5Tk[[Q#6].)+s&ݢs71+rG#R&ϧhG9ml#z@hlt>\d4oՙ2;⬷o*1TsMn-V)RdKAUot&;[΅OjWZnz# b'k v&ўp?19ZG}jh>utORs_Mr, SEeK<l?ekac3ݰr{kJҥ)<ɕN$dK/#G(V*[{O1ckMr6W7$$Iufu"Xel9+=.H=V56m t[|MJs5Eޠ9?azHѨb<~uepPg= s[xKZH8u= &; ky<:ͦII7A; V&k¯s,h:V6lbpi}H'LchtWg%wnAgq/e;v$;LǦD,czD.n8O|/Vh~φ^ݮIMuiF dgjKYl1U8ܹ»Yʲ rD^WՏeJ|\}/dC'Bg@?h]2s~Gp[OI,/q;N[`c]pqi,Mq`cɓ<)Mc+yn$hIv`;sZBrz]!s~5r)aD;~}7[C6۴r|èg$9reRkWQ(c1C;d`늗:xf;՞O.T 班TU5)0y@KF?Zhv y¿l,Y9;BoN:b'K*$zOjؚ^(s9SjZ=* 䴽."9-+(nZ <_zy}rzU/] ӨռIAm*$W#o}ֹ95֒nv?@#.qhх$qi$hdឆ.u1].6{s5/PY#p_ğNסZZ&%SioE;~*Kq̩ ~5x⹉gU n؊Եgw*h]${=MN"M$4A]#Ix/ݮ.m%)xvc~ m__3bS?q 4_\_F+f$>W\ >JMziг^ nNy^M<8eNoe6`Ҽŷk'h>ѩؿd7+26Ht 1+?ڽχ&*3$Y+Ҹ j[ݝYKNJuI6 =#g$'ϦZӟIt3I{M;S-8湍IΛDipUʿLkVm5fo,3^d5?@cdrƶWt*K/6= | !r2rZ햽E ow|d3Es%Mb4`3kWY{iqJ~ڜ[UNނR7ijEa1;|uW@<>+]!YT( ^h:{%YQ*<ͱ1k]2 p9WibYO^٫Ksp WR)F#=6e;Դ`l +'K~m彪ƱQoʦ4I"įuw.=:]LHD, < }nG#BR+ԣ?wZ Kj\_"ݍXqM#"v9'Mi ν2 afѽ){n^Ohn cܯ#״Atb)gy<=s}CCנSkEcA#]^]x5{mDBFYN;[Y9,Zk4lx|]XuʤF5`X8+nEʉ77GoμSmM,kFGww'GQYVhS@kY$mL|_qkVzՕ֡v^[ Ce:uKyp#B"B!*ޯjub[ m9 sҭjsiIdCo2HJfDqf"HTwGur0i>?ν3Bң];'gjָwIiaPN3Ig:Q l^繥h$%yqM)RfW>V~ Ju 8޴Uэmzx[Hd@A EyjD\HVI䑏'Z~֒aBӊ>mŷKȱl"Ѵّ0kZ)mI®B5k]ټB):^xQYg?֚2F"[k%}@+:G!^zqQko"k˦YEf<ϒ0ftZ)((8Xm߅D IRX,;EQ偽j8=a6NUX(,Xl.edlδmekq1 dlmK,uQ6(SMٻV[ WKٶ?6I"FS\Χx> qftd9/sM)Z64^@t۽3YFEY2yM{Ć]&/!xK=^&Ш4ٻ Va.j6*)V#8ŶHE7Dpq!-Igd|l x\ѡ<1DL*ѱ*\_wGņ?EI6q.fج٠ .G|d[iŸ)=M>$$"ێp?Τ1.FtʲծE5"B]:v~}5{Aa iX\ޔj>&.Agoc#T.;$ʺNZR"[{;1'޻ -짟avªJnO^t<3>d$(Ú~nmbUqb{sگIKY ZW5DNku-\,SR,pEjx[/j  kC)$Wz6c)I72qNU cEC*%n Q’?J+9+;>JAw D?ծ;.*xm.'lEݭ =ʚ@Fv^Srre6PGU##'?ƻDY^`34zW;v)cdmی,kԟS\RM+}3wW(jo(F ]Ηĺk%lG$`1vM:3 })fRRG?/&,VsFH,M)U݌YCQ$61 !<5skwfFڠԯydYDV%tRk-TyfXK)Qv;CAk_"X{;kx{ %ѽ ?u2<ݪ2hQ. zV4rQ+ OKL[jۮvwM}VHUqbe"R]U "H|y@0{xsxLt,\j S]rjz7JF-©Z=T!J?JgߧK 9գ pK8I(ы%v sXϦj{G6EzNJXW4`"$ n\bk\}aه\s-}XNwDbqU.&~uhЎzM >:g%q$V/y2`c&rSI,1[u tcAb@~&7YQ()|6-%-0?+|_v[vϘAǵK(Z]\5l .}Gx7zic|XweP˯7UeIu;Ds`>3t6]ڱo,?pv*ZV95ΣeF ws"8[󢻂.fw;G/J4$hb'7+w2BoIOSM~?ãClrG88=ÌWOMks$Q1WV9OCgXEv)ZLO 54А0zY>YM ]d1IYzT!٘P}tO"CA#8[EshI'q(+-} Pbg$WG}0QYbc`)&#fjT`ϭIˤB2MVYP/GQW_&rnXù<D,*ю1>V{ܳ^|%IQ]t~TnH4U2]=OJm4XL f)GQ5Ѥ%sL}cT{R委O8SU?ijA[Y"P+=iR&KOk2v)Ɣзlvs~:n*Fr.[8C:ܣ"H!ԶAОpikslYfO_—!OJ9e| ?g86OhÝoMcc@kU j: m'N&#tsDF<˟upF^ đING"ܧ+Zbw,t֤0vq&5[iyY[)HZȲ!^8*AqDT$?{򮹻(#= !t|it֥cd0SH.IЋz þwA[>Ɵ"RRVRC,r $`0QR#]Ocp/~WN tv"4F.ibݥJL v]jF؀HIA>T(8&Ȏ"PKY4k}uk)\!&9G\ѫYI_YKm2Fsu)OOŽM,?nԹԣ-I q0{EsO] }ԟqRj6zJ.cmt!e$x]9{K{Hf4Js>hkS/ӯP&?VSj1_Z(1~?E#v) Ҋ(m?paM }ϩ%`7K1#<Թz5,ڍ:x6Z6c e<Qy'26OSⓓ R/oON*@@NGzw1Ss؊`r{#߈;S3ӚqʀC8 qK=)xH4o^Zz3P܏q֐ is@,;G*/WE |GzyzS7WS>v #Gaaqy '_CIu]0Y8[\8J}Tưj {q"pj{G*N?Jz&9@6iN2RȐ,2H{#W,iHiX9c4 Lp84P=?;E!mzHGJi\P9fjSP` ~THdx=jU{Sq)3xFzzRNa\R}@ϭ('4 ƀ$SƐGb84Q@8V /}1V@8r ޘBaqcdrNI4O= ui͸9J/0qIϥ;9RSPder on the field, Whitten says Garrard is proving to be a role model in the weightroom and in other areas.  David is not really an outspoken guy, but here s a quarterback who can lift some of the weights the stronger guys can, and jut by size alone he stands out and sets a positive example. Perhaps part of his work ethic can be attributed to his role model of choice, Lawrence Taylor.  Taylor dominated the game, says Garrard.  He showed everybody that if you work hard every play, good things will happen. <br>As for special conditioning drills for quarterbacks, Whitten likes to keep his program simple.  We don t try to get too position-specific, but in the summer we focus on all types of change-of-direction drills. David is a great leader in this area, and he helps keep everyone organized. <br>One special event held in the off season is the Pirates annual strong man competir. Ripley uses his modified active release techniques to enhance muscle functioning and also to expedite rehabilitation of injury.<br><br>BFS: What problems do you encounter with your freshman sprinters?<br>DS: A sprinter needs to have equality between their front-side and backside mechanics. What I find is that due to a lack of basic strength, our younger sprinters often have developed significantly greater backside mechanics, reducing front-side mechanics. As a result, braking action increases, severely restricting force application as they sprint down the track at maximum velocity.<br><br>BFS: Some coaches believe that by the time an athlete reaches college, many technique flaws are so ingrained that they are virtually impossible to correct. Do you agree?<br>DS: Not at all. When we get a new person in, it s exciting to see that there are things we can do to help them improve. Of course there s no denying that it takes tremendous patience to correct technique flaws. Muna Lee is a perfect example. When she initially enrolled she couldn t lift a 45-pound bar. I told her,  You watch---this is going to be fun; once you get a little bit stronger it ll make a difference on the track. Specifically, she would be able to apply the forces on the track in a mechanically different way that would make her faster. And it was true; her new training enabled her to run significantly faster than she did in her senior year of high school.<br><br>BFS: How do you use testing in your program?<be-foot multipurpose center, will cover 22,000 square feet. The room will include a four-lane, 50-yard sprint track, a 20-yard x 20-yard agility area, plyometric area,ice is yours!zU5?{f9S҅9=(j_|4? rץ;g y=(*M?/8(LJI^Ԇ3n?Jx>T 4 JqY˲y_Rj-ڣ<2`45TjI]#D@1zң)ܤ♐!瓚$1X~8g=@q8jn)sBs2LaO!dQJV? using a shorter box. Also, you should u30 elt: one thatis four inches all the way around which helps you Be Tall.<br><br>Final Thoughts: <br>The box squat will give any athlete a tremendous advatage over his opponents. The box squat is very forgiving, as it has excellent track record for injries when compared to other lifts. Our BFS Clinicians have about 4,000 athletes doing the box squat on a weekly basis all year round. Most have done them for five years or longer. No injuries have been reported. No lost time from training has been experienced and no player has missed a contest because of a box squat injury. I also see athletes that I coached 20 and even 30 years ago from time to time. There does not appear to be any long term effects from any phase of strength and conditioning, including box squats. Nonetheless, every coach must follow the proper technique