JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================w" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?(PC 6f!6H쭥Tg;?ʴhSMb%+Zvo#G;vX8nxU kXFT5&ؚrS|ch#q[his+ǐuˑuf-:R頭$GZw0d9g?42m)$7}1|(q⺰jQTN&4K48ʌ@OQ־Lـ*ǏHL! v{zֵRGlYY<0bF[OΧYmt~$$Ƨ EgYx>-oGSQrT[?`CqD#BhvzE܎m,4٤9lyuυ=~?rzbڜge5'ju>gEUyDߏ[&h@XcIUi,L,"P9E\`z]R՝T#8=υش 0۠?^rQFM?Ė/VKb[2ƻ; o2'b:>,Om6Tx884}9Ivn[wb'׼fO*;kfQY?r[9nm&%,k߃nc}d,HH"C0G/W9[fupp*V]T Y{v[p9k#IT$ͽM[jt9f,QF&9x5g7f4/Z,|8#TsEBEXekuh?cuew_cd3LI"%ⰴHO; xO?Ҷy5#pNpe9Ai!ٽ7W /L\|#ֵ>GH&n@NqP.\sFkZK%wLmkxr,0}L\y}!?u[-gZ<Ӯc6;6#+ē-y,ѹSp\_\Jf{^3WՁ{,ʴx4S} +ɐ\4rʃ!szT0Rc9Q9G*:6=+ƕCCm=$]>J6bwx JfIRG}ǃltFF;˚0U sNtG}B+@-La rrrjUaR(.II",9!*O޻;FAn%ȵ'q\L!]rAB֕ a@pOcC}]SRKHfI8 %ڛUM1u/RpmÞ]y4n@\dѵ=Ngul#W+cSNf.*PWn寊y.P%xUOYrp?ٵxhP>>VҪgwɊ*qRޤݱUҪ]_̈.;)bz+&x0y W,1u4tW^fҾpxZSo0lq׉٥ː~G庑J"wP]xQ41z`V$M*nC,hl#7F g`]u `e@NcraD1jvF<:޲5=Nio{o_:m0Wgu\#p#ŎxƯ](A*j|$֨<:]\MF:o 4@;qe6Ċqku),$k+t"Hs"Oz =ܗw>kH2͒H?ZJUʞ2ۄP**V1FnMYxmc 8𾨺6 㒞OnV @ꡋ'[$.x8M He..n!6`F<9,+.ow̗~s*̤zgI?=BV?g Kamk$t$C Ԭkhn.{fI~Gk&shXgZ]4bz6\ 9toAȲ7#mܮS 1 TEQ}A= ּUhזEI2@^02i5Ra0wUr)Eޱ6lv)i7q4R~J$=Ny-NF8\xcP=I0s^:J;Wgqs$VGgRqEhj6^t ?B;+u4;w UԠ<`c4@9(y?ʃ6NHz=Oo썎3-!^j³AR۵0Aj mBiyCz[W|/]D q&mF^!Vf'rAqڴ|`vV ܃ֽAy4y2cMY@SI%+ʂ[w̳l($ VbU 3Fl##e^BgvƇ?N}gM]MG  J}<"i4N`$ҳ^E술28'4*m+Lkǻ՝բcWjY&`a*p `J |挍ݸ溻)57HW%#Xջ"y tߩeic`W6%̮9#8yK-m䁀2q޽SݴZxELuJjMQXm $x3Һ'IhfA(GAajsӯY]OWt. ͹tmsn~}+6!ey_|ߍTߠ9W}hkYm\r >rŲޭBN!8? s7RVDd_m2 \JçMX5qm~1$[A[D$72r?Zl yV҄9{y?ܔT˧붿_4[ȦtXD@䕐quR?j;E.awʂ9].>8&(OE/Gc2z# ! gjόC zLHaֽX[VWsds`±WbrAs\QzDb)k>-rmu&`Z]GkQlBQwqx[&I, QaNJ KqlD\ /\Ms&lŤ>ziuf /]6-tCi3m8rO2]adIs^fI.mDbluBh[(N+'Ae[1*+l8hF9r:+4G-\eO p@kZֹۥ)vߟ5^2b36\| FDcTl\EDSI!Ѯ9 @ڪ Iʕ0I#bNRCz!I 3(n5(<&&QM }*PѕӑЃL0_~ub+cT>j2qN#M' .dII%gCpڕr# < 221U///o-bTې=2k[E͆4*2d79W6-h֌[fw:l8*0sZMnNYǶ+֬V_@"<\nmxaV~1@NlF<6׆Ym![բ qilg^Lczw nXv*a›3ҵ_=D6i,zEIqCV-$sګͷQ^gn"/eUdn5$d'e? U9\'}goj$ wx?/vsV&?¾޵S\E$g8iBHQlri:C$jͮĪ Ս*:2*]?Ub3ڡܥz*'])8-zni0$;``{WMeb_W{+niĀw'DӤ:sҼrJ%]ІA`?>}ʹɬ=/SUUVp*5)8QHJdaՓq$c8ײf&k/,zeDc(N|eDn9 q֢DO|֮^[$BHUlnX^3gn`LZp]7ڢR=6e XmBIUps>נ\·poؚt]&s^q(B6*koZb9W#{z-8~z ivV%&~:tE}qBzo-ml-UیkO\v3(EzZLA7yXzשT~3/Zv֋4o`JN1xُ{V'vMsY5`(ъF߿ln%٭ԯd8=WFJсoFJ$|U\M;QDfܚ1>?qfOWxM:HCњq'dEEj(ÉG0=kӼm27fW]'MW fVnTNJ\,c*IqET44OCWÑOkl8Cyj #h!hUrYqC:MTF'$*+Raf֣kcrsҦEdR?zskՆqޜctKB]'X=h'sALLENGE:</U>&nbsp;</STRONG> I believe Power Cleans from the floor are superior than Hang Cleans in developing jumping power.&nbsp; I know many Division I schools do only Hang Cleans thinking they will get the same results.&nbsp; I think not.&nbsp; What a great study!&nbsp; Notice I said, "tthink." I am not positive.&nbsp; I would love to see some research on this subject.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>III. PLYOMETRICS:</STRONG></DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>There are three levels of ploymetrics that help jumping power.&nbsp;First is lower level drills of skipping, hopping and jumping drills with no accessory apparatus.&nbsp; Second is medium level drills using some form of apparatus, starting and ending with feet on the ground.&nbsp; The third level is Plyometric Box Jumping.&nbsp; We start with low intensity Box Jumping drills that&nbsp;any high school athlete can perform.&nbsp; Our drills increase in intensity and skill but over half of our nation's high school&nbsp;athletes can complete all of our drills in the first week.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>At BFS clinics where Plyometric Box Jumping is included, we select about ten athletes to demonstrate.&nbsp; We always try to choose a wide variety of size and skill in these athletes.&nbsp; They stretch well and then give each athlete three Vertical Jump attempts on our "Just Jump" measuring device and three&nbsp;Standing Long Jumps.&nbsp; These attempts are recorded.&nbsp; Next, the ten athletes go through the BFS Box Jumping routine.&nbsp; What do you think happens when we retest?&nbsp; You guessed it.&nbsp; Nine out of ten make significant improvements.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I know there are some strength and conditioning coaches who believe plyometrics are a waste of time.&nbsp; Those coaches and athletes who go through a Box Jumping routine at a BFS Clinic would be amused at such a philosophy.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>IV.&nbsp;MEASUREMENT:</STRONG>&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>I believe in measuring the Vertical Jump and Standing Long Jump once or twice a month.&nbsp; This is especially true at the high school level.&nbsp; I have two reasons:&nbsp; First, is that sheer practice will help an athlete learn jumping skills.&nbsp; Second, an athlete needs to have this feed back for motivation.&nbsp; If he/she is working hard on strength, flexibility and ploymetric drills, frequent feedback will demonstrate that all the hard work is paying off.&nbsp; A jump increase of one or two inches can be rejuvenating and keep your championship vision alive.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I highly recommend our "Just Jump and Run".&nbsp; You can get a highly accurate Vertical Jump measurement about once every five seconds.&nbsp; All you have to do is read the result.&nbsp; Kids can even test kids.&nbsp; The "Just Jump and Run" can certainly stimulate a lot of interest in jumping and it's a whole lot of fun.</DIV> <DIV align=left><STRONG>&nbsp;</STRONG></DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>&nbsp;</DIV>ve a drive