JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?`s@XbMZe$Q 赽zJis$c4u8eҖ仍2,jI=^Hqx[QZF5C}.d4l}3we, #=]FdFW4+xJ{Y /nxꧧo9^/噋}T#qW?N褙sU就#=jww]on_yRcC\ļI&CF{>ڴl6Π Lyڏڎ!bsѽV+24/-giW~s08GIe3+h&# =ݥ"-mܔݜæ=꾩&"#Sp1WyIE5;kmجT=tkF%8纞i/O#Sg38u %*m\z<-&u<]yN#8t;2|t.yUxؖrrI[iX {gb@+QbDYATG.Km>{ &qVԭݣcvG7q\  f%(pCK$- Ŀ6;Vo{& ERksil #=3C]>Su*Qʮ䞤ҏzV(7OAOW X J籑 d2\[mbWS6u'z5X;u`_JT]/5eoѬRYB[FfO B@D^I==Mp: H +Ѯݺ §? U#יǸB5yU=>Cwc p"{<t׺Hi™=*坒ڨ5usG(+ 4)RFH"5t+U"fM!ZF݊򲞣E Dk/3 ]7q})趃[Qi3ths٘vTjQ9xEncEE\(u4ۏjYH>ӂ^AzSZ"yVOoʃR 9;xMg9d$/`T!qGwaGu>OXz޼-skf<3צkz[6̽ꞓn# }Kw4!E$}Mo)(̒0TQi !]4/#Uڲ.nMی .n@H+>ʢ-`e!Tw+uwQ;?ΣG]A ܴP 1S򏯭jGBbEE`SQLjNG*-$Z4;J:1A tѳ5G!G{yH NOGkvC3A=T|+Ux. A\5pϞ/CYrR.F>} IÀ:#֭]FJp!ֽ6&5ZЊ+ 8ҳN}qi}o[mjݤW~Һ `ꬬ# Ab;+kw'n}ǷuQȲƯV Z!J -0hPcԟ%&o^19ZATZ>y ԷpI@Q4'Y-]55&?ZՕI^*$w$$mIo>1;X0~T\\=ԁP~޲"l%O?(yuQiHf@I$Yhht$ɑ;=oL首1nW`+q}2kq5K1{!=k/{8G1|bqZlon2~-ḽ"7Qr>ͽKkyTĈ{''*,o )u+ʼnin%̠WmN`C.N,C` }2iе[vDU\@#늧刣BVO\?ZtSdmR z|72Rw ˳9Ϩ_,3>RS ԇ+`u ߎ~ɚ@ϨG֣VxDd\jWYf ##rzpk!/.=oxێ Ҫ:{kB@"'GWȧ}^/lḠ݆ĪsMl-դwpv#e^"/hǃq&;@ Ж;}F2 rivs"MFsPk&){G?\{%'2w o^.ib(+{PX!0Ұ4jᮀܧ#RGK:T5_FɥiW8W<ڶuEfb8F}k%fZS{I.X %fW~A8=>gi"m䓍CY?9I-u,rH6q?d]a*OO׽g$E¦5׶8WEꯃ3Gi,U.$3IG-k*{1q⻇ ,.Tq^u%T%Ֆ!$hى~ thors;,&\ǂ~ۮl.t)՟w2{9j΂KOʲComP œ⍺\C?'\SҶ/5 ;DҮ"0^-#ͳéS3ڠ]ˈðP02kѴ)bd Ht-c-5FλCP^aevT!Ťoiuc6HxK!gƥ7`+١o6sei]cDsVj>ad٭xRկ%-Q!=XxiX:)lpkZt2S_Z5k͝W:m_MцrgD9?dhQDA#1(۽i \gg-^ odQ+7'>2PV{80E-P<-b3g.đZQ[J>4k#)ORwm3Rk+w,ѕLQo#U}ECiBFU9.e;Kc|:n{C-b,H7$sMh8>ڳZKaap݃W[%Fcw+~$ цA誚f\R$s;mܞQT})s3@gv:H7eB酝3k<}+th˨)+pgGo<fXȔָJE|/>ЛT.\( V"2,`UNnj",ioo%KjDHG947>{x٠'7Bq~.4f}:^l4]=ZuRf/çDI؞I|4aiJ+*hm}ԘPî+W o=Мǚs5Md$p>@y*_ iln-X?ת}LҳkkgnqqjYmi6%`~WgIЭo2(CQW_E5:;M CL^YW̒ c ml0Qݍ>PO G#_vB(U}ÃsM|%-\'~U\Z: n7j+@ 4/<%sE~ N<5+:O#{W3D$ ߻():u Gjr[I v 8o .ZE;aAq]ZgB=,nfI*(q_4+%z}ݫ772x.-˦FpO#eDymK \ #Vx"-l-zHRz +7Yͽ)>ةT+EFN.ʳ'p"`v_1@uױF]#T2X}CKp5'4w Na+ʞ RL#^XgYO`E ѷ>_iW/ۀ6_ٿ9P\U{=ߘc$`7I3ڶ,3C&)Pg@?Sc%{su[$LOwgP]Fd4S?Ң+˱gr0Yt;t.$s#u_:$uF6DHT,.I<+s{feQys?٤uXe[Ha`~ĴWS@ B8b˥mJ>֦XMk*Wt `Һ=Y0x#@8Ք~"xbYmInnEŭƬQr#Hl{0 G˙Yw%H7c#NMJԦi!&XW╁::E"u; (4U V{Q4$cv+Vy4obb>sT9+= Qm]YS-*De޹ G%*tH|&K{Qor>V샮vm\ϛS|]jhɥTa'{\FNsSִ,5 m:/-dPf.>Dn">f| mNDfl0K"G)GW'wG {d[\DlALs[(ޛhӷN[N?D/k$9tq84˸eTzH*w!h={M}弩#ޣo"[)⵺)= BX g`qV~$ňRIqYbB">ArJx%_2{TY"SprG˞3GA:ux]̨?ۀ?(k6SK90vr0xU4ѼRA9 Vc$=@-FtC X1QP\\ڜco^z|WF/c#R~|֧1@H+N5;-&I]K[ES/ߒ?ل֝mqSZN97*.퍶|A**=7y.@5Z4> '\͵2*Q]HAϹ33ڵ>(EY$}Bo 頠^[E'),y C aW1i^Z{do˭lw .2rQk-)7>Q>mQVsZٹ֯Qlg(ՔǴ緥^eu}F@ʌc#iݳuhY&IZ/!Fݔm,pH WI/_z,m,dFr~lDcLu”b%-Y nѱWB#zpxݑT 8N&k"SI!۞{7B%+xP2Ol׍S2|ܖ=Pfƛ-iq}+M4fl;)j}02? 82Ҝ ?x6zC?l_$F˨9-zBu5$d:,-bbDΧX n5HMm3?Һ4 T e6ksHژMzB9 }nt]D,Z=O7cY*e#=foikxJS?qvrz =sWmcp)ĺN8LMo=ڟpJ.ii ?vGұϊ4RW>E&oi#[7QL`bs/) <=h+#xj~T2hS}5^RzPb^ݨ,yz}w?*Qۣ.]Zk4j8QˣjE8a]iBQqC7xR?]i%qʤ2Mk=(zQ`VXxJ`Zۯ-ۇ\=%U_6I!l]XVf0j`7b"#L`BNqՀšt/nX #g?\_E;/;C/"ru2>{QEr9a+͵7Pj1 C1-8aZקH!W*r-e})n jw>Ե^;<Ȳ;YCV*M]NN{QzsE0)iHD9¢>y|c,y&<f;7 xj\j-uFW #MN K(¦zuY>!)Uɴy"ys-G44v4#<( 2HNcSrB' rJ|ZGa-,3Jv`M3SxMBV0NX3ָ-mJbKuķ2*8}*onⲹXx+y!WQDZ񞜗+,s,Wf|[>㽜#9pT,WNP=[׏5*n-R{RT6-tl7!rW2,tASm /'eB3\߅T4ܑ8J0溧mʹ _D2xnVfnޙ oU`=p;yk>^'Kt D_]CjGYVI 8?7?]HRp?&R\\i[.$}%<sֺџ4iڹw8`[+7%Eo!ynv,mα&ݜ: 95R !{Iw0?(G;ܒ35+S%!"x[3+ŏZVY&R7%G!bktfpq]:qrB%fuG[P3~5yzZ'l5Q4bkXHU-c'oV[4SPW=O`>X -#Ҭ8Ͳ+y~c4ą*.%˔ ]pߞ*φtiu;qB9 >@=ӵ?x˒i"DK6A*[^ËRAv98{\nj$ҥ]@8KPz1w4vG4t) 5;'J]ŲFc_SXK6-  }O'{tyQVv S$+:=$?ooDn>p Vm=I|+Kki|r>x7.J^$LHb灊+<g'OئsxE4-߈aŭJ夁BF3ے}{fo_7^ 5kU>@A8p?p"ɝK7)v_ǚHPKct$N?c5"$ /E B6޹˻'I<xn66GB:fAA9$ .7x<br><br>HOW DO I GET STARTED WITH THE PROGRAM?<br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast majority of schools every sport dos their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coahes should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely ad correctly. It is loads of fun for these kids because now they can lift just like the older high school or college kids. They can build explosive power, strength and self-confidence while learning correct athletic positions which can be used in their sport. <br>The second piece of equipment is the BFS Training Plate and the BFS 10 lb. Bumper plate. When doing a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a safe position about 8-9 inches off the floor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have t bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for the plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<br9WY$+s/6٢V['ë}=ǥkbjCDܲj*;՘  ̷-5bU]itC)ac'M_?b 4 PJNFu ) (LOFJ<(``@TFyzp228w>1_mA2iR%*w$ٹ?5_͇.5k=mm-SgTmZfu]4u%PֿԴu{[w=@.{vXV] oVɵKb F S^[S(ÿh+cWwljhH N1pd@y`VDsDD`O]b`uMx"\rclwv ]p->rۅ[\֏i׷~oim ֶhYvf%t5mܧŠ-Xnt Z٫sbvY(l Um1_) *.Y)>(Z~^>@g'"1ʚzh ]:\ 9zvPӀ D'h/exb*cS9Ԃ>BчeL,N T^/p_!av̥}HӺ{-n]KiƯn +m?峱{[znn/K3 rhkkKu{?۽շn쮻-]IܱtMmm|tVD8D+Jlc IrPO{R{7K77wdo-YVS iԴ #Vt F<]`fyg]&qǤXKEnG=<(1p٬ZIAtc]#5 fs,¢I w#{hShv4QzhmK)*ҮepNlomwߏ/ޣZ kmqB>*GwIz=q]8\,3~O䷡ךmnwZ{VνP FC7ܭE<.'B*3ܿgK˷ VwfKOi j0`2$}1EXLBZʠ'\;";k&v}ss1)ϲ^t&{>ثqxzisyXj rf{k ǿ ?u՗SEeiuk(XrrƎ?ӖX>\n).ySCs I.cr1A LsF4ZE JS - Ҹ`Rk(^cn;|ݼsyP2%5|OÆ5k^/"䞛'Ǯeھ9`*~,HZr=}26knN75[-"6Aߒ|h ~Qҝ3Y[,qPT2991G_TZq,RXt^]0B@$vʛ7!EY!T}'9ƿֵS} y!dkޯ55X(PTt̿.ͨ6c _UM/rq)?,ONX޴Z+TN-U%=Ⓓ8*v;vḪ#exTBaZ|M + Se;TJ㨵 5܂z nƝi*P2t4/ˤTzVXv0]nhFM'؎jy>55$s"钿HI RDoAxѼ'2O"nHlҕ~V1mw" HCh,*j&Wm\hUMQٷP^7ztخ¤늮Owsm<ڛr|~#\RQAQ~##Z鍯Uwp*˯$1ʓ+F&IAO JCHgFߘ .wEaS_vY-H#oטrHvq!ZQ<;׶j''f]nuۈ(i5%E͹ v(ƽOJ|M 2~g2O,CCB:n8FCl]Shb#v,&'[;9eDg$ ;y/^Ϳ35b6q4հd&T s%y$-ZRIVV=H=|q wm6um)xGf-!^m%qZuUeqU Q{uo1ԨoÖ'FB(:֛ PkQVjn~-늻5@6+1: px1iiEPkp$+RUT:xJӀZ?LZR-M(+_Jy˶e\^ eUF!@#Zce"i޴H6㜎q_[iU7p5oZUOl^,7\FT JJ~Q]-|6l  dn'uCBv^8b 4gفbޝijUJWqɺg+Q]?'A߮V Z ^T*ki,MMY@ۧXŪ9  ݱf+SʼnG]1h@Q 1HhʠjӝjJ}a[zR)Avo| k+R;q'ovs-ʲNǩ GĐI zAɦ1O xݏo&;/O-dWSb);x`HU V_县S]66["zV xP((lGΰn%Ke?Vu*cٮ+K#zLJ l [cҾQk]7U2m & ;D g 5v%XꖱET~#`s̗d$HLr};S EM }RŸ( :ze$iÕ9RVa4lA8@c;Zƙ幝噌'Zw2ԃZzY6Imh؃CUc *,T.ze  8PP-ƕO;5>= JPGLOOF9m1/ w`?F5Z}bF`|@rujcb@l( >p%խ1&X H"\Y`aT9Uy"?v}rbl!?NB0kϮ'4I+S!A} ܴ3_'nDѭ16@ ߎ Z֠r)Ra.qCrJouET$6/zskZ9|szPc༹+NtU⪉BЩ Ҡ d|Z"2ZIհB چ?ʡ<~W쁽?*1LI=>JIPq|Up9P8!BæX/)#Ƅcy֬