JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ϱ^vxx[n-tx[ݓn]4,ak{r|BU!Y'aFq9ø4ԛǽZ\!npCOCR]_^x<`8U[iv ϩ>UxdY)N:QC-Y=vG>U"ZnM=DxIHO&\j:kK* ?uJWVg=OEYDwWEIe}x$gjmGO< -i bXHC{Vgn.fp"" O>5Υ۲nCBH$gK^ȧ5w sbCA\ Ǿ AjImlHc 23drOҺ.]\ ǒb-z;m_䷀V$;z# T&YnqsL@kYn緎Z7]}AWxzJ[ps4dXv ZԮc"KRqjHioO UӒǡ*,AϩyӮLd%EBSSi}0%@Kہ֕s!^v"U|/}*h5*{e\qY${XyH>jR:te]A܂8^;Eٳ}]VQiV#Kp*/-TYZ7 2sNjdž4t+?2^.+~9\(Ycp+]Roq4SGL~c en@^>|&GzZ`{ۨmqrpp?2*n VM /_Ui ###q<ڮ NIu爯.I EQ8FmGPaLEcvetY,&pYIFlO-D ;Hkʍ~te=9?[q{V@5Ȭ&FeiZBmo!r@ez^F@ 01RpIp >xsӞ*M&u5\9@]6I/h+Fk<.f\_y-%t cD&*K#LHTӽmZ/'yc!Gto sA}IʺhVs*c-ZpC0rO^Ū_Yvmz\|:s\M72:<Υ*t_n5꺭ߍ1%cݏk-Zu[۹"%cj(CZ$Tn=W–żlrR{עF0@+;˷U9w?TBӥVi?f,yn.Vχk@ҳSKr[znV Rʃ3<<4$I'|_Jh[Epw:ـ88fڞ,DJL$bH%Us+پW"/^YTtTmSS< Yh\lwu/thuo Z\q}dV>-ۣ $޶jW9N.^eM1AСtP>jH1hT nQOK5v҂ "$͹@3q(HS5)zu{̑J++f[y_CamXd;v}~]Յ>kQ[ܞ5M\KC.{+K \ %H80cq^[h9njnUT0f썁k^w;<K%yĂ}q\hFc{V]PypۮwJAmj7s|vKwtody5yXݽӼv\Fぺ_As;mulXVʖDiETRJZsxFp(5g5jd+fI5] 乌mFp)7]aCg:~Jn.֥[9ÈϮ5s.¶۶Ƥu#.rF89& 21N \K") |rɷˋkƧUo)pA54莹8jP)2g=k}kö*m{l6G8\mbVhF!\YA2r(r5;ܷ~"1  >uڇ4{)9yX?pӾ)G[$qg._ZC.yұ6u ˠkb;0Lcop?_:fk_z,BJq|0ҹ-6#yclbI]Tegdl[[qt AdOCx{wl".'ݷV?B*xDy`t[}ziQƹΔ\iUG-FR&+x{֫k v%{}d9 QO|`]%TIngR GfDZầ-ͻuι1C<{7Cҫ\o9c'5KiVшP4n1*[ ^9=Aƨ$o0RUG(ڃhҒ8 %vu e'eH.%GxVth2_q5.D6Qw 2J,.0q9ӝBIMډE4:S08ĈET _^X^Dc9Pt ½WepyY"&QǼ5/< A*h>lw,G*ZcRJJWcqi)rw'ԯeqo-Tr>WGO=&K5f|̤t_!) OE[6SD]Dҽ)}i@K2a܃`W\ך ۀ~Xv:iOΎܕ-+Y `s]PRc(p=)oP1۱>ST5ǷF GJ JF\m?dr\DDF °/hnm&:1] @#Z#PFp~'oȷ *7prz o[lh R9ǵEHEiN\M3=,%LW8b2,zuꚓZQZ1a ?Zm|ȹF-V4V &o9RFI<Zd$gP #y <0yx'jՏ-:ué7c媱δgxk}q}|M#k==)Pm-< GFRO֋jH!c\ Tx.n+&PQ0mȤɮᶚ_xPBm}hUXJr=jβ.PW;w~ - >S+u;G$(<2 niR6WV(7{4+'^ 0ٶ1z*݃P_omr̓ӌ>Ӱ5sm[{f\*.=*=O/-,!#͸.H;4h֮4!o؊)7B2Kq,8$V=PI--E r7tiEd1HD*nЩ=5-]ۿ m~sz./TPֽ-1C ;zlfV0YiO:Fqx5B!&7nA0ֶs;toi"Z4aZvH<aR"Χ8c2Oa0Һ+o)$El$uH^z*(Ǡ[{gmBuQTuWSmqF)+wBy9RIY`G =Q)Qz;6[|q*+.ۿ$E+>;kxX6Rc?pp*Z5Bƺh<n-D ى7Q6".ނgL[DA5g-f`D:ʞ'+ @+ zVAֳf..sѼmw*nmer s]o#+ͱ.J?^ueq=8JK10wp<u8s_f"iI6`3[\Mvw7;R }a4DuEv8acJbsxO_δp>աgdV cGS2J-MTU9vwLs[V1>&Ak )]ՙSSnTn/qҗA{2 ApDBK܎HjI5@h*SwuofH[=!S `1x>ɪi.彄k+=G#?J9ԞSđ]^K"pzmY&O26 tx:y3eyl03\NԖSh33T-[pHۜ:bչ$uaEoo%pBP;T2\W@c5=$>pqҺ9Py`pANy0O O֤S=ch!Jn]0&{>qчenX[Tp|æ}5S5 aޥAk#١Uv+_b%-nfܪd(ڶ~*bbe ~dGkiP[ _#-j=[UNsϹR惕՜zi3pZ yM m'GR{qHY+z#EQv"]-Q|yc!1YREqQE!}XZϗ Eky>aS$QV D W#r}hɝTbYk({IU\= RBu" #&N`-d\Ev=#|Kf>$f?1]͏Ɗ+(E2u\e]ŎX㩥͊8vފ+QnSWx&krs+vta]c=N+2\FcBp:vے]%uVda]Ejܮ袊jthe box to get in position to squat, Figure #7. Not three, four or more; only two. All this time an aggressive attitude should prevail, not a gentle one. This helps prepare the entire body for what is to come. It is essential for injury prevention.<br>When I coached football, I learned the hard way never to say,  OK men, we are going to do some half speed drills. Everyone had their own idea of what half speed meant. Some went 95%, some went 10%. That is dangerous. I use the same mentality when coaching the Box Squat. Have a controlled aggressive attitude. Be intense even on a warm-up. Don t be gentle or go half way.<br><br>MISTAKE #6<br><br>Bill says that he  banged at the bottom. He also said that he was told to  relax at the bottom for one second. Both of these actions are completely wrong. So wrong, in fact, that these actions, in my opinion, were the principal cause of Bill s injury. The spotters and lifter must work together. The back spotter uses an overhand grip. Do not spot with your hands underneath the lifter s armpits because an experienced back spotter can guide the lifter into a perfect groove (see Figure #8 and #9). <br>Figure #10 shows Coach Shepard pulling slightly back on the bar which helps Matt settle back or rock back. However, notice that Matt continues to pay strict attention to the Six Absolutes. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation. The Squat Variation to start with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Variation. The Box Squat is the preferred lift to do during the season. There are five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced lifter at any level would benefit greatly by learning to Box Squat. Once you learn lifting technique on the Box Squat, you can better uEst}%G,R2xxNmt֟vsۋ`f`ޛVsamb@d8393/i$ bzxOZl K~D{1S- p$E8 ٚr-Z(ߐpn dZ4 k,<wux(KoчAE}1e?0'ٍzdN<"~"$BcZcKn v _$ 'EFIdf(=IbO튭G&Pצ=፪킒5)S5!*i, 2/:vP~XRKlIs"m;qڀfzz[vL=FXZ:~;}{  ",T5wN9G5Rzwqm UHO:RC4ꕍO褽IN1U`OZcX^&n3S:50 z׊Wg[Ϝ|cxa$#Q%iJWƕF@ݬG2m֙r21[ˋ!xaЯW\B\H}* ]޼Ŗ_ck»ynkY9_Zt;hk3sм &*{ju<5xAҧJ됀:u%Oɷ7PY \.L .5@*>`}EI>_ʊCR8L_i2;wGk3T>I2zi(#kiA=)WDv}FUprN4M&I.{i1v^Y0@$mv$JV"B8۷$z<-HzzZh'vjTjF;9Ѯ7gw烊 Y+]0[Gc~z5 Ob ޮyBQL A.;?;FJuYeuU7 R-)Yc"RRزu~26MV r ȉ?JՀIcq855Xh4exT4gzOtsYBd{U["6u# 53$sQJ.:cVm;LO@?:48} p9bYKL(ɩtϧ]m|Ƒ>º.< /dOנju?OඓeQ5}w:-&ihPZѳ写hXGkGVW*[˙~in]~pdaDr+‹}ϱ#} fLd^]iyI$`>1i-nYT%si