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" xE{8 xgH?E3$ ВZ }StW] & Q z h QEh1 ʷ S T A T U S : < / S T R O N G > A T o p P r i o r i t y B F S C o r e L i f t < S T R O N G > O T H E R B E N E F I T S : < / S T R O N G > M o n u m e n t a l i n m a n y a r e a s o f a t h e t i c i m p r o v e m e n t i n c l u d i n g h i p , l e g , s p e e d a n d j u m p i n g p o w e r . & n b s p ; < / D I V >
< D I V a l i g n = c e n t e r > & n b s p ; < / D I V >
< D I V a l i g n = l e f t > < S T R O N G > < U > O T H E R E X E R C I S E S : < / U > < / S T R O N G > L u n g e s , B o x S q u a t s , F r o n t S q u a t s a n d m a n y o t h e r e x e r c i s e s w i l l h a v e a p o s i t i v e e f f e c t i n p r e v e n t i n g k n e e i n j u r i e s a s l o n g a s t h e y a r e d o n e w i t h t h e k n e e s i n s t r a i g h t a l i g n m e n t . & n b s p ; < / D I V >
< D I V a l i g n = c e n t e r > & n b s p ; < / D I V >
< D I V a l i g n = c e n t e r > < S T R O N G > C O R R E C T I N G K N E E A L I G N M E N T P R O B L E M S < / S T R O N G > < / D I V >
< D I V a l i g n = l e f t > < S T R O N G > < U > < / U > < / S T R O N G > & n b s p ; < / D I V >
< D I V a l i g n = l e f t > < S T R O N G > < U > S Q U A T T I N G A L I G N M E N T : < / U > < / S T R O N G > I l i k e t o s i t a l l m y a t h l e t s i n t h e b l e a c h e r s . T h e i r h i p s s h o u l d b e a t l e a s t o n e f o o t a p a r t i n o r d e r t o b e u n r e s t r i c t e d i n a s s u m i n g a c o r r e c t a l i g n m e n t s q u a t t i n g p o s i t i o n . T e l l t h e m t o g e t t h e i r f e e t i n a s q u a t t i n g s t a n c e o r a s w e s a y a t B F S , " G e t i n t o a n A t h l e t i c S t a n c e . " T h e a t h l e t e s m a y t u r n t h e i r t o e s o u t s l i g h t l y f o r b a l a n c e . H a v e t h e m " s i t t a l l " a n d " s p r e a d t h e i r c h e s t " w h i c h w i l l g e t t h e i r b a c k s a n d u p p e r b o d y i n t o a c o r r e c t s q u a t t i n g p o s i t i o n . ( S e e F i g u r e 1 ) I n t h i s p h o t o , I a m c h e c k i n g L u t h e r E l l i s s ' k n e e s f o r c o r r e c t a l i g n m e n t . ( L u t h e r i s a 6 - 5 3 0 0 p o u n d s t a r D e f e n s i v e T a c k l e f o r D e t r o i t ) M y f i n g e r i s p o i n t i n g a t t h e m i d d l e o f h i s k n e e . I f I w e r e t o d r o p a s t r i n g s t r a i g h t d o w n , w h e r e w o u l d i t l a n d ? I n t h i s c a s e , i n t h i s p h o t o , t h e s t r i n g w o u l d l a n d i n t h e m i d d l e o f h i s f o o t w h i c h i s p e r f e c t . ( P h o t o s w i l l b e a d d e d a t a l a t e r d a t e ) & n b s p ; I f y o u h a d 5 0 a t h l e t e s i n t h e b l e a c h e r s , i t w o u l d t a k e l e s s t h a n t w o m i n u t e s t o i d e n t i f y a l l t h e a t h l e t e s w h o w o u l d n o t f i t t h i s p e r f e c t a l i g n m e n t f o r m a t . I t w o u l d a l s o o n l y t a k e a b o u t t w o m i n u t e s t o c o r r e c t a n y a l i g n m e n t p r o b l e m s . T h e r e a r e t h r e e w a y s t o l o o k a t k n e e s f o r c o r r e c t s q u a t t i n g a l i g n m e n t : K n e e s o u t , i n o r f o r w a r d . < / D I V >
< D I V a l i g n = l e f t > & n b s p ; < / D I V >
< D I V a l i g n = l e f t > < S T R O N G > K n e e s O u t : < / S T R O N G > ( S e e F i g u r e 2 ) & n b s p ; Y o u w i l l b e a b l e t o s e e t h i s p r o b l e m e a s i l y w h e t h e r t h e a t h l e t e s a r e i n t h e b l e a c h e r s o r a c t u a l l y s q u a t t i n g . & n b s p ; T h e k n e e s - o u t p r o b l e m c a n e a s i l y b e c o r r e c t e d b y j u s t w i d e n i n g o u t t h e a t h l e t e ' s s t a n c e . & n b s p ; W i d e n o u t t h e s t a n c e u n t i l t h e k n e e s a r e a l i g n e d d i r e c t l y o v e r t h e t o e s . & n b s p ; S q u a t t i n g w i t h t h e k n e e s o u t w i l l p u t u n w a n t e d p r e s s u r e o n t h e l a t e r a l c o l l a t e r a l l i g a m e n t s . < / D I V >
< D I V a l i g n = l e f t > & n b s p ; < / D I V >
< D I V a l i g n = l e f t > < S T R O N G > K n e e s I n : < / S T R O N G > ( S e e F i g u r e 3 ) & n b s p ; T h i s p r o b l e m i s q u i t e c o m m o n w i t h w o m e n a t h l e t e s a n d j u n i o r h i g h a g e b o y s . & n b s p ; A g a i n , y o u w i l l b e a b l e t o s e e t h e k n e e s - i n p r o b l e m f r o m t h e b l e a c h e r s o r s q u a t t i n g . & n b s p ; W h e n s q u a t t i n g t h e k n e e s - i n p r o b l e m w i l l s u r f a c e o n t h e w a y u p . & n b s p ; T h e k n e e s a r e u s u a l l y a l r i g h t o n t h e w a y d o w n w h e n s q u a t t i n g . & n b s p ; T h e k n e e s - i n p r o b l e m i s m o r e d i f f i c u l t t o c o r r e c t a n d p u t s u n w a n t e d p r e s s u r e o n t h e m e d i a l c o l l a t e r a l l i g a m e n t s . & n b s p ; T h e f i r s t s t e p i s t o y e l l " k n e e s " t o t h e a t h l e t e w h i l e s q u a t t i n g . & n b s p ; T h i s i s a s i g n a l t o f o r c e t h e