JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?6.=if :PoΝu wNTQH*pHv x1Z*=)tQRvtQON*E0`qON>R/S|JpyNQN?}?MZzHW< :( sxZ`Qъl(qLA)PsrG\ Pʐ.=E.W~tO)i v9ҝ?UELU!=}W)@-@qךWGDpҒ5=q8W/9L n'z $1G$UAΊx9[Fng8?=\>V8]F917QS w9efh9ǥҥҐ\m$ QKO4`Fߥ/C4P&ҝLPF:ʨv95O?c8SGNCH ~8Zh8@ L!Q7jYz<<Գl:Nj[it!UQ>;_ȫs+>FsgԖy6qpzT:m7o-LC&(q3YZ)=돡8dAN*uIRb==W>/ZU )Êh p:~"{|uk 쬤G ǚrՂ&§luQd'\dǸ= \ЎHӅi2Ͻ]\K.rR5%r"- i05tP+8fb*IjZw4)iA?GvR“\Eދw? p3N%8BCw)UVYOנqNg*v?zhRpոj`8g1Unb&PAFU2\zE$cM]!GA)1zs:S WHu3X5X^[cJ/-Z'ش>*-T*('\Qjֳƭ}c F{ti\J-|2r.'%kQ>-atg4hl +ڂOqp?]meG[EMp4S0jzFFXtje_i@>۶=,2Fo\I4 /IBۻ%79y%rG6VZyyPǑ*YjX0kDzƗkWAGf!Q%Fh:.>9Xzyȫ*oV\Jk5-+{p_ctg)9bU[Ҕ:y:xU>biX0Qk_)= >by:tS~oEN"{'Ɲ?W?(ϡoܨ4x3?կS[A%pF|xa-(hfBwV /UOB#l~<}hRn;ct<|5S7V4PGڿŵ|Oմ=VhF#q[5 7L7 0amTrNO\ u#܂F0:54,M 6\9_N0Q[Mn΋.}2Zƛ0:j KSKoIT].>z~#k6ϰ2#k'mkq&3!ַ\9%%>dr_]=Y]]Mabw{}j;jwv4mkeRې{^kCeB#PwJ2| v|'i?r8Ϡݺ]HtnO=z,Z1!d7'Myƺ|W+YG?97zDy`3֐5~~qܿY߂szWGLG?{KG|j1punץU3ڕs/s@eo26*?T[Jtw1:"@ 6?C+m<Ԝ5+Td1$ a._ _ΐ~O΋}nt{-"Q[xŠVT9N㨥ւ+u 5 @+ș'~uZZyr)y$8P+ټ9Gj7oB ˘QJwH:vGP8!#J@~84نrcXqfIb@K1?AE4ڻKpьgpZر_L2s D ~*(kޓYc14H7uvGЭ#m9H,l";7w:8XXFpu5}L 1u@>=NNm9E*Ǜ-mld/ DRڍm܋|F8+WO7f{߼Rg|~=}[B@k_jpI#*λ_Vr?C^wv1 mcGFi_ 9'Ր<>bA\D|rh0+^[$aՔynbm풣$u^gj<_f.-7хz|t cNn?ޤSsE(j:]֕rao=T.H9<^wemژ.Ic#jZ\XG JvLgY=Zx'^/C}y I_w㎜V]:FjO3E5 W 'VݫX=< u&~PtML\'pҐ5k71U] :}*m[w}pf ;0>s˫[Kdia2ʈ qN.[iݤaxB8{`u_6s%k$7&V"aqǑ/y@UUDڸ׷Z$`;8Hg Os MbG IkRE$l.9K]_Ʊ𱫇?C*x&y߷(JSnSQ.U"08'cs }YZG ʘ ̃ )EtIXqL@8(V*1|=ߕFҜ}(ߕ!($T_hV8R-ƕZ۠%?kokY%A^te^2>ea XªU@Xʪ;l<u1 {*@N +1(e,-5Ŷtܣ6sXq4d.2Es/Si@#A${_̉?ĸʌiN*p[ ws}&#nbmێoFiczWU99+W=9Q  \U;0`h:g8ONJހMY9`b$B jV>lU[ =̱Ό?C`[bKM6Oc&C~YmXs [ʟf8CS4Z( ^efVD5A8'ۙdhGz"kQqP],iȹ.CcýVo(A NFq& P`Get/D! O8Cg_ߩA1oqPy|Y_,ȶڃc t(n[ ү翊[E)c 1ǰZ՜odGzLjWrpoyت4}:Bw C^s3k=>Ù]U(K5 k)y7D<}L{<Ȼr+JZ7mW0.PCp?:n"BQA/a{Eߥ8DRXDiNمHGV*tsJz Another quick method to fix backs can be done by placing the athletes hands on their knees with their elbows locked. Begin by putting pressure on the knees with the hands. Now, tell them to  spread the chest and hopefully everyone will look like Picture 4. If not, then those athletes will need to use the box/bench technique as previously described. Correct back position on the core lifts can be seen in Pictures 5-9.<br> Every athlete s back should look like Figure 4 when lifting, blocking, tackling, rebounding or doing any power movement in sports. At anytime during any lift, if the lower back comes out of its tight locked-in position an injury is more likely. Bad back position during any lift or exercise, no matter how simple, easy or small it seems, can cause lower back problems. <br> Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>erry Wheeler, at Mountain View, Doug Larish, at Mesa High, Mark Swartz, at Skyline, Steve Cerqua, at Red Mountain, or Steve Hogen, district athletic director for more information. <br> We are very excited about the strength coaching positions at our high schools, says Hogen.  This is an awesome example of what can be accomplished through a combined effort by quality instructors."r