JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?9>oWsVkKr'1Nb3`ӱF(Rb1@2i{RcsK.( Z@)q@4)PJR4P)@.)Qj)({Ut- `jsS{8m?bLl3mP]di\ֽj:Y5fQiB3ΐϷ4ﳸ`w,v- xTT!?zi Owk q?2k5RZDӤ:-М#,]zN=EsMW`֤b?&#aQ3G,2DB'5/ce&3pA)y Mramj?~ 1"WTq ~"ގö҅R$WIaikw'}4+a+NI+jdޡf/uSxv"w;n?N^${$+k r%!|euu^!#޺;yYZPӱKEkr,A503Q)2?ZմnMၦJ?1[v+3~Ԧ4 "W X[OMcߌṣFړmk{b=m6mb=m6b-}PdՑL̊{#-M?s>ݪe5X\ө=j%}Byl|7,GQqe?+ \յ/^i;0W~e{AC&kkݏZUnvީo.u$NK5?J{M#OU,.㕈s8 ^,1v?:P@w3ހ{&֎(.Ëx!=MGpBۘ7q*iL;(TJg(U!ppҳ3sՔm^[5 1Wu U-,纔pQWEouKh$qNkٖ$4\ҷ>w{5deZ`@"1d}Sg;XHP2X溕[9?0F +&i? m4ZŅ|%牗ޭ}EѐJW Ƌ+ U.6ʽj5x36ԛhZV#jMҍҋѶ <Ѳ/r>spu\#;yzO4X,JC>W>!&O*LP]0ue:qpd˒"{(5LjzF*tme6sJ׈\Z*iūxHB*#`p59rnmU: b=.8X 0B=L5b%fV'\a^+ia6߶_`zs7iPW*JoQq*J(^d6cvA88I9$9pHirc%nP6 R=kuhmݖ]f"Ҥ8ډKqaqwn(^zW_Ix ;`W; vfmZkk&y'i?5HZ;[qsXv#n u1K'Adˎ 0R"tk'cC,F>q }@d+ ^kIr=ߜbu`,1\ribЖ:ITMJTgnO\]զO&BF2s\F[4UI9>i< >㣄 }Vz Xў#$W ,۱_++|qYjv,%c(Ȯrk7VRcMBtda =>PL刺C$S)=:gx')aP=kԮX@>RI\eXv9R)7vF V:+[đ֛L0W!nA* Z6M3i6p\>,m|YdK=*؈RILAa`H]Ny*Vg,Lk\/oiӖIE9.La 9XBN^jdEЂY$Gec?*Df_rtn 庬m}SGmit #̹?Z]\GuO˟j/e_.KiIV<\smcn;fHbw=|$2P7nL_4HY`J]俟:dy0>`ԋ6egS;K6LVq)PFebʟBz4#ύ%cd845y^XeS5N-I 鍢MۓÊxH ىFy8;pT}H5qeLPΖ uIo{cdZf+!2r88QE(bx9,Ϟb!Us0rz'Vn eEi4KN\yg'S\g¶בB\Wx?>C`gJZ[س I#ݪAv8t]UDJX](ު% ńk`7.F9M5EiI)fF>s&0w1!ϫ-0ZʍU9?1#0zʲDAu'Ժ$%$F( Fw)^gǖVVRz4-+r\9Pձe{ 5;+7Z{fJxdSuKL#ɽCA;r~q >;syqXPm?9lWZJ C)}l>Xxt\qٝفxrycmidLZo0Q $ YEęeXve6NAmGMԼA9c"E =F=IҝֆD `@\c^x{K6J<d,s[RI2Kci&GhaO$=+ϮxR i~ҠG(vM[C]j-A6 Ko5}#`Hl?; gfYh iZl`N4w) "k:En@0B={{5*q-?ZZt2i:)sr=y_ -Ѷp c1bLv:S=E}ž{u,D퐏ֆrWfo+}8#ُi>}/܏C~?e[Hr ?gC^Hfr{ҢX漎=ۋ**1'U/cbFj2֤ Mȥbۉm8085B5)? WҪY9o2NXk1_E}~ED*"R(6\z]s2~JwYR@}GZD'k :`rK@=9_>w8U \ߝs [RH wwUpo(@^%ƹv d4The fourth drill is called Rapid Fire. Photos #4,5 & 6 depict this as well. The difference being that you do not stop at each box. You jump continuously and rapidly from one box to the next: floor, box, floor, box, floor, box, then land and jump straight up as high as you can. As you jump, bring your knees up as high as possible to your chest as shown in Photos #7, 8 & 9. You should go through this series three times.<br>If an athlete cannot bring his knees easily to his/her chest, they are finised with this segment of Box Jumping. Those that can, go to The Rapid Fire To Big Box drill. To do this, bring in the 32-inch box. Go through the Rapid Fire sequence and at the end, jump up on top of the big box as in Photo #10. Fro this point, if your ability permits, you can keep increasing the height of the box. Photo #11 shows the addition of our booster box which can take it up to a 40-inch height. Photo #12 shows P.J. making this height. <br>Even taller boxes can be used as in Photo #13. The next photo (#14) is of P.J. again. He can easily jump to a 50-inch height. Photos #15, 16 and 17 show P.J. jumping over the 32-inch box with one leg. Obviously, this is extremely advanced and is not something even a gifted athlete should try right away. <br>We believe all athletes, regardless of athletic ability, should do our Box Jumping routine. We even show you how to spot, not only for safety, but for a unique way to help all athletes be successful. Jeff Scurran, one of our BFS Clinicians, coached literally thousands of athletes through the years at Sabino High School in Tucson. On the video, Coach Scurran shows this unique spotting technique and says,  I never had an athlete who stuck with our program not be able to jump to the 32-inch box. This includes every lineman and every athlete involved in girls sports. Get this video The benefits will be enormous. forces that occur in sports, such as landing during a jump in volleyball or basketball.  Also, because these machines only allow for one movement speed and because acceleration is an important component to the development and maintenance of power, these machines would be detrimental to athletic performance, says Jerry Telle, a personal trainer from Littleton, Colorado, who has done extensive research on strength curves. <BR><BR>Explosive Advantages<BR><BR>Chains improve explosive strength. In squats, chain training will teach you to drive to the top of the lift because you cannot reduce force as you can with a regular barbell. After a few weeks of training athletes with chains, coaches often report not only increases in 1-maxes, but also more acceleration while lifting, which can translate into a more explosive athlete. <BR>In addition to adding resistance to squats and bench presses, chains are useful in quick lifts such as cleans, snatches and even jerks. One strong advocate of using chains for the quick lifts is Doug Briggs, a faculty member at New Mexico State University and president of the American Weightlifting Association