JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?`3/*g8Si ACbb;bCڀ"V?i)DW#X h.^3!u2>Xz>}ga.0<Ż qA\/7C^MY>݈GP Ղ+ߡ慱}vd hSMhg>͐ ޘ0M&OJWECgGev<TPYrXk a i7M(/VEsc,n<[;A"DΉ$l0Z: e2\͹N7,!B{R19󂃥Z{5Zeͼq rqTMcjں W-0^ȮPrH$9ȩ!mn.v)1ޫjޥEwupx`Y dA˨On/ LIl2i;빛.jHx]&? Hel_Mc:U"49o2mdÁEn^_{QU^]f`)#)`HQm\٧pG=j6cNZ!$f6h6Y|zb_Gy$m vP)T=}U@Ӕ׿%b o,]R3Ʊ.Z[Ɍ6) }S#>v઒W]mvqէf >]ְZQX_ed OlkNgj.`r#6 coHczMo<`Jζ.ѤiIp:Eg%';+׬yrșP;8#iEfl{v5cϳI, &n{n4Z-#(8'<kˎ28&g99^{y7GW|3|O+n{ m!gѰ/^5r֎ʪ֖jiZmޓv c,8 ZMOI}JK$"p*ߍ6*;Ui62ݜVkg}{択׶[XHe7(BRH"5H^A^)#֙ @Sw&Q J l}{fܞ+{³[j6sn\$͋JJËfm&';u9⸿C41Ga֝XWÓu4m=:s^]I{鎩q< nֵ<=]IX#gCx{^ hdJH;Wj;("QΥC#K >GK FOB]Fp͆*u=[~Nd19یzsJS[Vd" +͈ZVl1'=i3]>~-$zvgF%]]0Ve,à(D@ǽJW+#y2Um]Fwf7@=I(y-/#X#Y3yΒR<Z0\# )Yp hqjh9C@Ntet#9j_ &P#X)mP+ShexW9 T֊jܺ3qv-zJrC{{kt T$ĪAkMҴc]3F?*c'9F+C()ii L iPlP,IL0qJN "1<`twH$1iI'z|hEyRy#ͮA ڳO_L6޷u8k+r܌~s=< hg;Q5n#H)u pOj 2Gʴ=-]Pp3.<\/֭_ $=AEgyPjfhUf TPP4VuTrwHOrMd擱b yvVڔPOg9Ǩ>g ^c; 4Da-$uV4{HAӓz )0˲rx89MJ}yq3ɬ J$1hUv@һ,i:隽c)>_A^e#5S<@k,G[@Q*nM0z[E>՛&pcl#z O}-Æp ՘ dvHfzqGMgy0#95k`{y.4fOsTV-\GZ, k\jp[Jcv3̳IJ&v氯#iVCoy,M>}N[{xD*38w5|66U52dj4)r5%t:i0KSݎ*o`v[{i ^sEZf*T.8SI+%E$;`u35Vqrk iebՔa 0Hd9Z姲3_/&k˹[s;p1*]XJm;@7ͺvke|5f|l55AfT)y8F\A'n H.m1oupHV;%b0d~*HB;8[~Xa/$vC_1jqǫf'm-wU[MD\8Qn(eA@>< 5^hd;3VϘ*{XJ-BI`Oz}+{5B0rPkdps\)N* 5w)v8渦ĩ8;Z1zC'XHԜaZͧ#Hb^oa{&wьOB=+4ow nʫ; t뎼њjE~ڃ5ElZ( ޠG)_C]GsYcF+QPr[׭m7sǑn}c#58 Wj2BG5a'idg<Äg'+۵=X= X)'}]Tz , 6{ԷdTU٦ӍaaRآf@s\zJjZ1JA-qT}٬kq6;ThLa84Yҷ&ȇ*k:Vc[ϴrwf8>o'y\q>OhnͧKE*W8qpVIg{lj=̊C4TbOzR[Y3~1脸±REorO5xipW9,a_||G !(K4M!BHhw<b~[b$v+%pA42- i<W=*s\ )8"wpNrHȮb]B%m"a*MșQ;X(D7 H{4Vř{dd;dsRD,K1ڴ9#eղD(+)YIy(#ǠװO#dL#@$b@ $#8aqjV:+K'\;N+F Xd2mNU`ޘMG6aIt.0 A#&*$eԧbaF\mJA+WX@ VuM}v!y8hCQ\H,p\J:DrjQ8n0tqִSo._J%M]:G+85+E<BҳV6fO]Ǧ ˗*=m5trANnHQ\?[EiC$|6I$$k)㱬\Y%!HGZϽ>iЧ ۞ʦ]+T1/T1bu׃j_i(i r=jVR N^dy8U-DeX⣁ECCǥQ6ƫpZ#ю)#QÜv:RXᕀ#P4f7LI&MkGCVbu\t5=Q̟S7w@,Af>`z٦lH޴V;<T"á rH!K@*2s"7@\xT=F>Q hC\Qb3rsRhP1QJcs@Ȩ26=zb8SpOIecą3ZѼgbFTハC[~ѷ9@ dWǽwSwK{v!Y zR25Vq]jC;2,rJS67[31\Zl,kDUŸL\Nj}(';pNNyijɽgqIHu"TTJqAdJp`ޑd+nb=(dpQ{ j9F]7$u=۪FN*F#JGn4!͇y"sV0*k#Ҁ!@E "ܟSER zT?jB֑b,}}h7Ҟ?_Zsy4Ǡ8<1Q* +WIơn=XŤ\ƨ7?Db*M"$W#h-˟zV`y*̦$Cҳ.[;H 09sNu{{ydns5-s4md$ls}=.M+ۀ@Wuoƻ9(cAOQ.I˹KŽ}Daks=#RM+XW$bm(Q4ԁi6*M0X9=Þ:<6ϓ끒`iR}N 7#ֽkNUTObcU&Z譬DJD|Jb0G+˧W'Z~t<@uoff gʑm j)94*-E<@|OHPPG墊(A*^^k;L $F2'(hEInl22,Ig:}^}Z68 :ES!YHQYPihQ@M4Q@Zq+9[c j+I9ҙ7BhVX\zW HZ2~+Y|,#g5QEs (8aX<42 -ilQD TE!j sN?*6_A&pĪ*TqӞ+:c&{)\ŷ>v'.?J uF&U0: ېx<7ZأAi?s>k!|\Ⱥ'jG:rFyX&y|*Il4pXR?ƣMc{}{9Ga cu˃Gޖo育3B{oSKdu_ZrZ3, ?ۙ'>uM>=6˷ -dNN0 *H LQ>Z.WkzknG)c~*nl}tfAo(Km\{L$.HIT{>Q<5J NiH!OP)zSIg 3\qE9s;bGL#{SlԆpO WUrsjFA#?Zv}=)u8 QZQ[ g OV@ \aicM&lrzJj@iB lziXeX 'C@fF>f#48 na Rʩ2p:b99yQ4HO48 4x=Ny=8cuSd1ޜYF Jҙh>`gg֣EFO?J?04)y&f'z~2;@ǯJ$jO0Hlӧzq9 $b8H,)؞6 =G>(>š\`䞜Pރ?J46~aEI'F3@٭q֐ is@,;G*/WE |GzyzS7WS>v #Gaaqy '_CIu]0Y8[\8J}Tưj {q"pj{G*N?Jz&9@6iN2RȐ,2H{#W,iHiX9c4 Lp84P=?;E!mzHGJi\P9fjSP` ~THdx=jU{Sq)3xFzzRNa\R}@ϭ('4 ƀ$SƐGb84Q@8V /}1V@8r ޘBaqcdrNI4O= ui͸9J/0qIϥ;9RSP (Photos will be added at a later date)&nbsp; If you had 50 athletes in the bleachers, it would take less than two minutes to identify all the athletes who would not fit this perfect alignment format. It would also only take about two minutes to correct any alignment problems. There are three ways to look at knees for correct squatting alignment: Knees out, in or forward.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees Out: </STRONG>(See Figure 2)&nbsp; You will be able to see this problem easily whether the athletes are in the bleachers or actually squatting.&nbsp; The knees-out problem can easily be corrected by just widening out the athlete's stance.&nbsp; Widen out the stance until the knees are aligned directly over the toes.&nbsp; Squatting with the knees out will put unwanted pressure on the lateral collateral ligaments.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees In: </STRONG>(See Figure 3)&nbsp; This problem is quite common with women athletes and junior high age boys.&nbsp;Again, you will be able to see the knees-in problem from the bleachers or squatting.&nbsp; When squatting the knees-in problem will surface on the way up.&nbsp; The knees are usually alright on the way down when squatting.&nbsp; The knees-in problem is more difficult to correct and puts unwanted pressure on the medial collateral ligaments.&nbsp; The first step is to yell "knees" to the athlete while squatting.&nbsp; This is a signal to force the knees out over the toes.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>This signal may or may not work the first time.&nbsp; If not, the second correction technique is to lightly slap the inside of the athlete's knee as shown in Figure 4.&nbsp; This gives the athlete a kinesthetic feel of the problem.&nbsp; The cure usually happens after only a few light slaps.&nbsp; If the problem persists, then video taping the athlete squat so he/she can see themselves will almost always do the trick in those few extreme cases.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees Forward:&nbsp; </STRONG>(See Figure 5)&nbsp; Many beginning squatters will want to lift their hills off the ground and bring their knees forward as the main part of their descent pattern.&nbsp; This puts too much pressure on the patella area besides being horribly ineffective.&nbsp; You may correct the knee-forward problem by letting the athlete hold on to a partner's hands for balance as in Figure 6.&nbsp; The athlete should "sit tall" and "spread the chest" with