JFIF C
$ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@= C
=)#)================================================== "
} !1AQa"q2#BR$3br
%&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz
w !1AQaq"2B #3Rbr
$4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? 3q!eOO֦KI2 dhJˆpT `cL}m:@4nWjQ!Gb a?Ls$ECڛ{lfUWu/ GPR_OOUi.d-!U _h
30Qx_ATV;0wg"`ct1k-I#DFx֞ ]*&+hI13#ڎwHjo2C~5LxMI
wPO;q+D2lo\{zQ:~tooZ Et7OҊv=d1
r ; 6ت==) ߕ( sY6& jA)pO k)0lh,qҸjC j~b7)5[ɷ˜`` [ (VH2D7#)e!#u nn.r=$k70[^4R6OֶlaF~}TIF?ʬ3Z H b u2) ŋƄ zV R 1 -yv>挒"?+!O*19fbcX4s|0iP˂3M[kG@r2z*6#%U4:NK"n<5ǬR6 N S}i%HO*)9${μ)E(]Kyu-Ļwۏ==1yJƔؠ7H8 t eN SZ8˕zg&ҹ
%I>Z=Mf=mJ*EmN[XAϕ ~C/y?!Ri?cǶ)\yiSZ9nq\ v c~?CadBp1 RRH>Zt?c~cӸKmeQ9c@ y
t2mڔ Mszdyz` ӂQ~?
*$ChǠ#>c#QڔjV sJ@73Cw?53)?i`
ԼM=Z&Q*M>IXKߩ.~ ( ,(O承$L f"GJAp># 2{ &"_tcَ t| 3x'& &9'qno@rKZ? C]GA??-c=5"[{f*G\ά/X2r35y@u>#i'[GֹfO?ƣ wW#҈ ր*'ll>R'lWc vޔU>1w'R b t.jc'vWGx !6#UY,I=OQt ϹR?Jdp3gdv c~?C7u s▁ݘia< 0I~aA樸&ϯkFc(=ZM[Ń#V wFgj1͋/,?Ɯ<)f?h+)HtHT's[Q?[mݤM{ i
ѡ 7HtX&~ [?% S?+E|6P# i o'c$Zذ j'|A (
h_0Mq
\I8K 8>425?j*xz )G H7rr?Vz.K; rj;'<2O nc=ʁ VqVzx]NnR+ 3v˳vFg=iaI Uu# LA+|-ov-[y>G TJy'dhTյ -Zo'lV7lޞQ C O53fX"b'}~٣V&M#iU%T`ƙi:;]I+=;jFj^" 8il=VcՏrhAWs 2?5wX 4-x`'JzRຣ꧊"Р ySzRWRIɓS QE! [֒ >jӲ[ .u@}ēv>U8MJ5!x:oETX~tNt>ԇt0`)ۥq~.V_x\-XMg5ݗ {u?#Mp~uAx~ H%Y 54yŗR= UYR _P\-壑+ڻ/M6щ%ެ3\o.eP1rȍzgm; t'F4gXף(";h, y=#/tO6E!s
P]éU{lF75G*itKa+͠c^˹zW P[۶рDJ;05JO _Z; '5C;|)#27\Kk eKzj!~e??=YjN.q.xlrf-M6#9QREYČpøw ГYxKo'K4D$̧ &ܧ#)﹗=ԳksH]ݟBFpG >tO6|M$EiPt(#Kb%v\m[; v+aEL/.l@=MrI;s111ԩG)[ehq 1lbR]\;/ ] ӥ !){H?E0"¤^J1O ( 'W'jq2?Z .x`7Tc] ]N4 kL &
}OC2_O';xY,h±.7cl{l*.?C^q#Pj+ vRV_* q˳N?:( lPia=~sb).. XxK%BGo+6P ٜd kJtR\2u)SNU^]?4dJ3$DF:.fa..e͟cV,4[aɷ(>p[K *u8I"c#)Vqq;\4]BK
wШP :Y^}uu5Mz+<5,8
ټxⱚIql[>ڌr]1IO2k ,jFKۊ4z:#j}ƺ[-
QlRDKdŴgn?үZ=&; j[ټGK{n տxz=Ƒ9 Oz˽͝1b8~D ԺlQ!B*(w:XXj( SқnX%AϷjt=
Gc@~RNP
s*E?J wҹ d~t+#t)Bc
kE8l o>.ӏB> X.n'%ڑ$dTS{+
Ab=EUP@|[Fv0Z3!Ud>U̘ ևUkvV0iA\}IK>ս8Uc9WxE#V~{sjtr͒5Ұz#Xj|=Epj $^" n 2 >k[ }21MG{6o{s)xzbٽyV0YKSb8RV8TF
t|[hXZZ[ע'q<6lNcgSȍq= $ z}Jb/QzܟZ^- ->M]
Cj;1VuI.ě$S9Z,lQFWt2 T`q :h ,V$HpH @oq\ X 3~j[qhC rOJ<,Ӧ IW(;kK1=B;ץCf?YwM xKSC8 1v"!_(w? u \ R{$}O>^? :(=n7 a[}(>4T /C&O+Ѽ
" xE{8 xgH?E3$ 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 l 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 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 m p o i n t h e w e i g h t r o o m s p r e a d t o o t h e r s i n t h e p r o g r a m , a n d t h e b a r m e a s u r i n g e x c e l l e n c e i n t h e w e i g h t r o o m c o n t i n u e d t o r i s e . < b r > A s s u c c e s s i n t h e s t r e n g t h p r o g r a m g r e w , t h e w o r d s p r e a d t h r o u g h o u t t h e s c h o o l s o t h e r s p o r t s . T h e l a d i e s s p r i n t e r s & j u m p e r s b e g a n l i f t i n g r i g h t a l o n g s i d e t h e g u y s . G r a d u a t e d s e n i o r D a n i e l l e J o n e s w e n t f r o m a 2 9 f o o t t r i p l e j u m p h e r j u n i o r y e a r , t o w i n n i n g t h e d i s t r i c t a t 3 4 f e e t a f t e r n o t m i s s i n g a w o r k o u t d u r i n g t h e s u m m e r . R a c h e l T h r e l k e l d ( J r . ) w e n t f r o m l o n g j u m p i n g i n t h e l o w 1 4 s t o 1 7 f e e t , w h i l e l o o k i n g t o b r e a k i n t o t h e 5 9 s i n t h e 4 0 0 m . T h e t h r o w e r s a l s o s a w g a i n s a s Y a i s e l A g u i l a r ( J r . ) b r o k e h e r P R i n t h e s h o t p u t b y 3 f e e t a f t e r b e i n g i n a l i f t i n g c l a s s w i t h C o a c h D o l l a r . T h r e l k e l d , A g u i l a r , a n d J e s s i c a S k o w e r ( S o p h . ) u s e d t h e a d d e d s p e e d n d p o w e r t o l e a d t h e v o l l e y b a l l t e a m t o a d i s t r i c t r u n n e r - u p s p o t a s w e l l . < b r > T h e s u m m e r w a s f i l l e d w i t h a l l k i n d s o f a c t i v i t i e s . S e n i o r Q B ( a S o u t h e r n I l l i n o i s U n i v e r s i t y s i g n e e ) S t a n l e y B r y a n t s p e n t p a r t o f h i s s u m m e r i n S o u t h A f r i c a o n a n A t h l t e s i n A c t i o n m i s s i o n t r i p . T w e n t y - f o u r l i n e m a n w e n t t o D o w n a n d D i r t y c a m p , w h i l e s e v e n t e e n s k i l l p l a y e r s w e n t t o t h e B i s h o p - D u l l i g a n p a s s i n g c a m p . F i v e d a y s a w e e k f o r t w o h o u r s e s s i o n s t h e E a g l e s p o u n d e d t h e w e i g h t s , d i d p l y o m e t r i c s a n d b o x j u m p i n g , a n d w o r k e d o n f o o t - s p e e d a n d q u i c k n e s s u s i n g d o t s , h u r d l e s , a n d f o r m