JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?dl=EFLvd9xjL~#׊B(L]" }EkXO+8&! tp[,Vh&Mk'=NW*JQxs^,D!9 0Ғs5ctsI4two};F 5O< S8[O\ ֩d6@5W,0rsYӳ)xRa~⹬EЬXak7KJN VVrDGԁgdAjSwX7]B ^X_s\҃6M_ZYZ/YUybEEZtf:Wg$^0Fqִ'),umY Ul;\˔rO֚J~X,tMځsZ>i$duS\ d. adib/ӌq] bCIbKs3RZ3S>FG:d"0 HlAd\~(y4QqrBGaV͍rh&w1qYۦӃ޷R-"Kr# ˜c@9‘(?@" 'm廃iÌGkE4DnSՈqJ[*Ac8>/MZ+m|zIUNR=ycT}L=)wsE;ҩ{sWr6NJuAo45wV >Mj KsrX g*LYn z1H6yc"CUu-TJsY#A4K,i^2% W*Y=ҶZ]Ĩb{- {Ž~OxNC'Oej\IT1P݊I3%4q3irB whb(Xg?g&kk.0G]음{M& 1pdo%'^XQ4 J̏ wsؚ~Jg*;? Z?̉4qT`KvO@$׮h\^j} .>񇃠ŤicWǡ֜U«#ZЬe@~V58WG?pN˚&!`ANHd~9Vb9d`IVd!bG8$38Y\ csFkC<("w 'V߆?,H셗`gަVK)dsjkf GZD-q 7ӁY[ȄH8ݕ E*OBpVe:jd`9l9^{s@:ڣY5=.X[0|EAu*ZDFsq\xPԚ{!Hʜ5BP[`t)U :W~N:- $t> gY 뚳n-VM?V];,s+2v{sf"v3U6[UI=+dRYbV\{,fT >W:MnVG UxlIg|  #$ ~9ٱuegR6.>VגHɭ& 9Z1Xh`\s\VOIqts[ #MԚJ[:$I>gk]2'G#5?𭏓"$"9TƺVTtjiOYOҵݕ2H*p4doV#s6y~"[!u9=lVw clFm3M@K{hRwc͞z;,F)!삕r?/?P!L?SF7~Tc35snRP'\RNFV"?wQҺA.3܂80圓)0~M0#MaZ*Ǐo };CF2.*P]yO }$e4'dd6kY%OҲ%]FI m*AIhg(ءUA3ERHYQUr9HUOd?khH cݖSEf݇$Tep1n{FYxOq$d򧸬]sDmb<ٌff}F1\\$|Ѷ1Xq,Ztm]kEV-jtZz3.Ex U_n=+JHR!p>Vzgj`bnѯ*W!x8YŦzm(ɨ8$qXŜj%,rG$sէ-ثxnM g棡q*;2PN@QXXaWMJZ5.i$v F|ag5in9Utpn&+"yshUR87k,Wqy20G֦0cj91gz)lQj1&^7cGj S8HisK=(B2zI; ]ş@U 4')9TλdĘҟgB̍V3}](K3q?JmJAn'S~|ܴ/Gj7W}tZ 1>~sʁG[;}_jb|p{F~"Aw"JVػ$~4U-{" \o"PO"0(c/Ehq! (B|1V`sVxuRCbMHp(fv_J()3mlZ&~Iyrd:Eم9q$EԒߺIoB$Q좊+Jn&uH(ٜT}S=hQA CN(Fl(W*ћ?Ҕ@?J߷Pa*E.m#P*j{?ޠ~4~4QwGM?ޠf?(9AYG' fϪk1[D<'ftWN-FGo[nmvqʀH 󸂘H~SSa;^z,*(TrKCӴ;;` e"fulQkpcǜz֠}}T4MFMKG(S׽5~bKiA*MQk %OkwXY$#_Ueqg"~: ʢmѕ5]zy&08$u57ƻ)\̺;C YF85lRn9yk :t^?`~4MHx+nL5I%&_h)j@(%UQg,Ӹ5.b 8Jq#--nd8yFq&Kq'F?(BS 9$u_LW]t7"ץ1]"7C¼$1J"KO̱#' Un${U}'u33*{24]G fww(#cA=*(A:Ӂ$更jSE>~R(l إwdinW>i ^Mmcڪ[m 58<ZZ)wsRPiX^jq*cqpr>՞A%vg|H,kV ]s ?۵c?tZqW0晦~'fXo2F~}Y/\D:g%"gV g5U'%jR9zk%3t1֬îꖧ7B1L84/jZW5Z+Trb?:-;\Khݕ=uyUݫҔsk._9Ԡ| {Y+H˜|ɃT 20x_-OQҵHS~t)V;6 NH}+jBqSsWfΏs3d+>yuE.mr ‘94>1ӭXD`>UFN:NC.6P,q҂x^gUYYl A s\.NɧԵV-ʗ>w֐s[xB OZ*of Photo #3. You explode upward as fast and as quickly as possible. Anything more than a millisecond on the floor is too long. <br>Photos #4, 5 & 6 illustrate the Jump To Box drill. Step off, land and jump as in the second drill. But this time, instead of jumping straight up, you jump on top of the next box. Then repeat. Your set-up should include from three to five 20-inch Plyo Boxes. Each time, you would step off, land and jump to the next box.<br>The fourth drill is called Rapid Fire. Photos #4,5 & 6 depict this as well. The difference being that you do not stop at each box. You jump continuously and rapidly from one box to the next: floor, box, floor, box, floor, box, then land and jump straight up as high as you can. As you jump, bring your knees up as high as possible to your chest as shown in Photos #7, 8 & 9. You should go through this series three times.<br>If an athlete cannot bring his knees easily to his/her chest, they are finished with this segment of Box Jumping. Those that can, go to The Rapid Fire To Big Box drill. To do this, bring in the 32-inch box. Go through the Rapid Fire sequenceand at the end, jump up on top of the big box as in Photo #10. From this point, if your ability permits, you can keep increasing the height of the box. Photo #11 shows the addition of our booster box which can take it up to a 40-inch height. Photo #12 shows P.J. making this hds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened