JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?zuߴ Bmn@p\QSaxP{T.W$ץ=l_ ,⑮a z {W|(@0l|cҽ9'%,ĸ  1':[rݎk<G ] pdi41UDSGҠDb1& 2p궱kzڌ/lŃ7uyiuqO#?!Is8ݝz\g(#ԌK25{rI>5j˽NB)C|b&a^duK/FmQ^\GAԲQi^աY,䁃I>~G;ԟhb$T[5 I=Bķ \#L)b99U<74 Xez<$Ði ^ywު${SX nh=O#sLg۽Xu+irUGAS5д1y1`C#5p(imDeDWe*Jt9Uv:#ǒiewnHkrs=xśN}9nyaek{uRV^X&ɒPʞAoIKx\xx(w#dg9J퍄}EhJH/Jw}EQ~M5POEu;־+oCc\ޕiOi_ǸXWedMrDI!R@.~5]jƤvnRĉZ<3RZ49z֖_jk 22[}hx/\fI{ mجKy` K%{#ʿua8b|-i2DK }kYX ۷81iZshV3sBn[SI~V5R|뎃=k;T5fRwC 8CN<ސlvCj!OoAޚosH 7QSi}}9',ހu4P:uJp5}'ʐlp*Z" “BgjM"05k!o'8k,\X2B1#zSCN?0y ^ơ8qg,N&#lcl$q'"dBz+r(dˣ$y6bi{f,:F~yO&DB;t@qei(n']Lw:L@Q! l ST`i!)<Ҷ3gxN>B{d9ҴkQw+Ѧ\?<}u1]Eڥ~VtuBOiq"CXg~D(oF/!iAwjvْJw5hihNGfM Nm$(? NZR! ~<œ9zZ"^? o ~Էqd1 f4(ř_oARB rx犊h^T#==*s8=3Ԏh'j@MVt&_22EgSӦ]VOz۲]<}v_FAjIQ7/>!]XH'9-uIP! ncR f#C< ,hjƒ* :Oz%SǦ7WFGqf) ƥm6U~5bMah \bqw+##"S3TzW/[k(efT=krv x늫hZ+\ ~`Kn|T*ZNVEZ7fg.ܸ`\Z̉ː>4[?1Yi=ƬAϞ%r>y O KWȸc1iMSϘA8qkTVwÐM"l죟t(+#Ñ?Wyäi*1׊$YUSmd d{z/\l;JkUծR0[H"(#$v=Si=sޫJSP"ob| #dԓ\ŕͭ2 +s5YբPZ5Ք 3af]SUV5j4o@*rC;L[gѴrS]E+%W*~./w瓌Vr#*/9TOy=+Dr&d;<[E.g(!\e7Xn$t5 ]+f;ZkMJE)==k/>&U 2B5j UrHv>'IH`O5բ4Nppү.)#!OhH& #QixMX'App`>񞢶syea72aIqO#/aϽhf@$,<H I_P391ɓfF 9E".\3} .@*:jǕcJ) aTX1j+ Hݣm`тG'#, /.Q\$%?'$l[ܚ3 ŶbH2ʹCv*Jk)3x+lG MHyy$`W$ g:yHVpMiO_r FAL}+ J]R 3Gb<ckq;Ő] SXI3W#O~&tmucikĊ!bTUYY8^]}rq{bUt N:HFq&IJx.Rj>[n=r+e Ih8لtۈ3n~Ekm G"1|zhWP@TFrze[]vbGcJMyvLmz.4A1^SwQ-Sp=jU`;aUjYQR08] gTȍ9ݪv *V\SZN0;m%vRMdQ Vg< `uI 9 >%Dۘ9d A1W-Y1+f++NMN`8upg22}+!%QG$p ksi\+Rrc-!T_KP`,c=o:HH8Z-ͥhr<Φ3OCїObýq΄r=.,iys^ 5 ϶qNFハIEni#5U6qV9:撷uU!k|u>NOSX=J3ڭ qA#1ʜkp0c֮#~C= Za0{SOcMl/9# TsAd8( (Q"i.2Ms.vܦ8^pY\~fuPvߙ4lTqYƑk^Ȯx5n6>Rqre=vWT]Q19RNj8VR^\ɨ4b(pqU5W1哕2(#i(1|֨xi2[27ci<*ɹ'=Mjǩ,]G,@tFA#-]C)5?h #`AV`ׯxsmW!` }(洹H2=!7V7zmxl=vx&rD0=q^&Ye9HQ\z2iU: N"בI&W'+;DW0ʷR} F[b[E qCS#a2 ӝH+ǃA-qv$W5lڱ<㕹:{j>SB8;G׹UaHHZlm;f˂qu3Q>i2kSKJduWUʄ\ŤP|Ґ)1]*+ӵC,X+֓w;R+aޕc d֖hUÎR)+E$qԦ2I OEKev8I4SsITiJʛH\`r{&lo\2¤r>"ƿ Xv Rrlq-4coB0ڹ\5^GzߤvpPcq۰*hqz?#;OsbIY֛scV}]858^_+`$Vfp$ffbG'KKP9~gqǕY 11䚎 SDUYT$XP >( 6k(Z#^dr=^<i'eI*ϤH]#s@J0Oӱ+ :N 2X+AS1?Z%cP1$2SWxXɖn`u-j]X\,8=T<]"IC*6TN{0pjs<Z̊p#q򿧱,9,>d;Op6Qɍ?6o-`#5ʣcnEn-vp8k]ôsy% *]kFr7JZkִLyYB;ZFT};*EIY{HA|6zc%"+ÀNh3!{*434Ux27=k4Ⱥ #R;f%SOWp ~,eNK``tO`!p{ͱ<@&f> V'sjP  AARxJ0l#.G<^vw nzWRr1߭6_/9}ZJV)oRc6ykZKq>ʹMfiHW$I2Y g[1jFpmn k@U1qyvWʞ*ZGAZ\ap=Z$%=;Ԏ*CcLͻh#4 q\27}"2&/jVo܏-9dJ` f# #W$3zi&pi.ґR=)K kؿRI"vdeܘ($ c5`߻8o cOZMY6nwz2MqUUut"S뚴RM +3\ʠ)<{lz5r<?*ʛw:d R/y*pC`V'bՀ*xq8ӎARAp!9cڣkJlN. XsiL[׭H89=EkpN}GJ4[Ɔl >)~ǧ=i.M?( 70a ŜcFP4;Ob}isR8d)9*瞼{G8<{qڤ; PBz#UƇ9cQ#'Zj@Ͻ8&9U={u:K~(AƷtqYWi{]]#dh\ t laX'u7i#εbrH(9EmO9jF@Wen 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>Bil says that he  banged at the bottom. He also said that he was toldto  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. ou 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 theweren't all in the water. The women began to take pride in the physical definition they were developing and improvements in their posture. "You could really see it in the way they stood and walked," says Mark, "The weight training was complementing the swimming right from the start."<br>In sports such as football, sometimes the best-conditioned team does not win. In swimming, what you see is usually what you get. For Dale and Mark, what they got were better times and heavier lifts.<br>The previous page shows some of the before and after results of the BFS program from November  97 to March  98.<br>Keep in mind that these changes are big! A swimmer who knocks off a second is like a weightlifter adding another 50 pounds to his or her bench!<br>As for team results, this year SWAT had more athletes than ever qualify for the Junior National Championships. They also hope to win the Division 2 High School State Championships this year, a competition in which they placed fourth last year. This would be an especially impressive accoplishment since this competition pits 45 schools against each other. Also, in J5-A state championship ame agins unbeaten Blue Springs South ho was averaging 35 ponts per ame. Jim Brown was there as promised.  The players all came up to me before the game, sai$ol,o PU(Xey all said how much the weghs had