JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?O5r11C<=+A_.NF? Qaf>b0HhM:-7( VN(fYm[Z4vqj7Z\c#VAxRS&ָP6qI ;NwO\٭gQakE@?R+%oDvܯLr֍m$fXbd0)pRv<L(8A' fMewۇWA>5Q-v*a$_p^jdoErgA(Pp̕ݑ~u(oB2Bj_|:#Cd.Ēx+Gkv;[ U[9?֦UylnBcFYNJQRKMx'Lkv'W @=¦|'Zu6<03=>mFy#WVY]MG3gVm>uτ,MjM} N= 9 x4Z bC8+qKC<#VѴNnF&8 8(nYjz~=d(_<\S~U\Ouͼ {|cmC`Aӣc+|tG;I`K$ X>`vHiXO{kYQG@xt99pFB854MSJD)gAO9*UB1og 1NMѴwhPuSj0*wȇ kdm~>XREp:dX8b0r8vfTYA{jgP c+`II'Wn4ΊTkZYS33ڻ߆AnXec.2P kcEDGϴ|S?˳n3O 6l< :t4K$ *GjCҫޱH!`[ 9ʲucivn4H1=>|74 =ҹ7Q9ZdS~p3OC׮T(;G sj1N[fc]!ʒ c5]>G:3 éޕ [~Cfnqr+=ؖ0dXmr_TJewRe,"2sEXEѴW2J d(zu|!i9oT?l2HUbKsW\K-DRCd݂=iQRKc$V΄謁ikmmqWWT(r(05^+IӢTF3<@M:|d  pk-  T8 ST5Roو ,As9Viy,A8 ּ/joy \$济ĵvzu,^c`̆GMjci)2C%7c'2%෸TM=#zUvW+ynR LG+GXlF /-`.nF!$}Nk|p4B-4%Kf(TzKs~Vy2G~*k+i.c ! 8%՞#}I i!H[ݠ/`x֗%: M)t3dq\A޲|;% %HV_X½Qlw 1Q8 $f7qƎP*`ʥA}.-LO\ϣiVs2]@ =䗶EEqA Λ¶*{UFr 2rk 9z+VlG]RF(!6ZBk_OֹF"j{&s$*Dl\ c>ŽJUdkIq4>F'4[5$)B#[K h8j5{@jNJWfU4M({}utW1WWAۜ'M⊎UPGN8&]LwH.v93]UD쑖 4fwn-K]4GKDKC`ۜWgiM2KI?UHt<=$Ux/¥[luSuvr6_-n.LQ92H%xBxd)$ A^v$WBQ2}E_ukMީs ro ~V+R|t ;Q*“]6/KiO IKG2?.2r S<]ej7v^Id?!b`q[Ş#fDb1!r#xĀz|-fxd(m"С \jiH\gr4MQ-/8-1*]ĸi8{TPܘ8H5Nho x|)EC$e{V\2OJqw5EFjZ|Az!Z:v&(V8ݡ=[~8?ֹf}L]:D@[ӤQZ++Ԛ-\A$l01ܡyWYg4W!0np-6zIXb`8E[k_іy`H\ߛm;S%SJQn.带yź;uV A#KZ;S1nw!=?HznקusȔ\]dp+1JqʧzKHe_a kmT1\JӋ^-f8da`*OPA+o- sW)MK7F xb. NbA6Vj{yRqB@ێMXGPwm s9)#(ͨ82O_Z\'Βߎ-Ay,(H{ⴺ2q@}EF8=)Rs3 t>@#&#Δ^"=eW=7y>_gp}䃌(gIGC^@wa34pH@#u>sqfr"\:㞕oŷəG cwֹHf\0fD6to,4h7뜜g-:DqlQ[ڈ{Hu[yex$z|3X6s)VWXA8IRw[QFdeeA9Y?&y d}[I%D jF7Oix?\c̙5w쇒B =Z>eBrJ}zQVmF72Ivj$ -H&SːBC5"K섣A @*OhMO=ԥ>H$*F*utXb9$bǯ"FG+H8vQi%\p@X R~(QOj JISIARgGذ>ǚh(3#\bc8NNvb} zj_3C06{] B1Q8뚼L{4w׬INpxQZ޹;Y6ϋX[ͬ[UJMr84u:3#S 7r+=ar}ǥtLHNx8[E{S{΃ZBRٍ84b,JSS^AfD-Oi%pcB6t?O% f9fIK0I1OMMoOqfxVW=֖;y cnހ޵$ur=_#]L6xh m>z-8UE c vm6YÙ2EUcrRiXM#13o>}V;(HMfo4fNhr?*?4I"Vh~lW9yF2z?qD4X(ЏThw i6ۀ +c uii$b\W60-49YIFTMZҴV Le(85]y:xjỐB Ua|Es6k ;'g#jne ;p>wP+AVQ/ǽ& i@u֜ du*,qՀcH'޳E ?kitڤʢD 9[PXqŽ-P!i*4t+GgY$;C@r p *BSEGݺTz3]ڐ˕NYS}[pbOnhQBy9<*r6FPJҼU}% +QI*Am O?KŲI4#[!<kt՚֬=/?_4;-H`$i'nna y+p-!~[ H-)kG]qL99 ȿν)4FLy\\Rۡ|մ% Gtڸ`G%ӭr1Mbo B|zj˴?ʥF =Z+BKqV>KѠTEfGIY4٤,tn?XӨ^UQ%) \9xm]{ w*FZ)Ld45p)c9l s ?'&CL)KgEkiEԦB:+Π1ކ=d:L? ["J\sEavCD|$Sg,~\pi Aՙ~=[OR`PAP_wsG ٧J5c\JJ@pz͘%[gO[+ ~"$I{TTu!<ҋ G287,Ѩ=tm1憭4U'jvP'{u-,My$;(RhdW`銓Z ^+'M}0ZlyJꬵD[.<zW]3?*x>wrH~v&l@0x XSVb9$?Š+BQ*9\tVRue 8Pq)$pk\: ( % JחMQE+bKy`zS\s3E !3NX،gr0O)YĜSe"m㠢1Fg sw (7QL'F *)dJI+FEə3Ҧh̼s3EU7#-b-|dr0FzsY6%ȏGAEVW7ֵKtse\*#u\g?)9,M/$9EiZj G,7H?XҦS$,F*G_mjr+!ٞ,>|u'G3SAu9?ƥIK{1(xR7$w؉A_4sFEy~}5Efʰr1GJF}B8e<,-gb.j8<8}EIE/K?Q@5?V? ( Ue\[ P\ED'QECQ(It}Q@!c ES*袀a [QE0iҡQ@ oD?~QE %[*?Q@Z_F(ut injuries since we incorporated the BFS program.&nbsp; The BFS In-Season Program has helped our athletes to compete at an upper limit level without fear of over training.&nbsp; Martinsville athletes enter each contest strong, rested and confident. </P> <P>Our strength and athletic development program has been a key component t our success.&nbsp; However, the great leadership of our outstanding coaching staff is immeasurable.&nbsp; Sharon Most's Artesian golf teams have captured 5 state championships.&nbsp; Carol Burns has produced two state runner-up volleyball teams to go with this year's state title.&nbsp; Coach Jan Conner has made two trips to the "Final Four" at a previous school.&nbsp; Bill Siderewicz is the 7th winningest football coach in Indiana with over 250 victories.&nbsp; Our coaches demand the best and they accept nothing less than the Bigger Faster Stronger Program.</P> <P>While other teams may be anxiously waiting in the wings to assume Martinsville's throne at the top of Indiana high school athletics, it should be noted that:<BR>Editors Note: Marc Anderson is the Strength and Athletic Devlopment Coordinator at Martinsville High School in Indiana.&nbsp; It is a high school with about 1,700 students.</P> <P align=center>* The Artesians return all 5 starters<BR>from their championship girls<BR>basketball team.</P> <P align=center>* The entire golf team is completely<BR>intact after a meet record score<BR>in the state finals.</P> <P align=center>* The volleyball team returns four<BR>of six starters.</P> <P align=center>* Both Power lifting teams return<BR>8 of 10 starters.</P> <P align=center>* The football team returns two<BR>All-State players who are<BR>both being recruited at the <BR>Division-I level.&nbsp;</P> <P align=left>Coach Andersn has coached at six Indiana high schools since 1976.&nbsp; During this span, his teams have won numerous state powerlifting championships.&nbsp; In addition, he has accumulated some mazing win-loss records as a wrestling and football coach.&nbsp; In 1994, Coach Anderson was the <U>Indianapolis News'</U> Football Coach of the Year at Hamilton Southeastern High School.&nbsp; He began his duties at Martinsville in 1996. </P> <P>&nbsp;</P> You get a better Hamstring stretch by bringing the chest/upper bodyforward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk whe