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M\pڣ5vRpvz$n(am\ L]ѪVդ#H qYwy* xAm$W){I[>=NP<(Gs (rM#fv/Ei=@&-ynzgn6G<cb p0['^wys\\$o%e#\zqވ:/V9H6hw 3V4W,@hw}÷5x;Nq^jr/;v 8iC[K{2C|vH‘ݤ'ެQdMO8Q!c>^~Q402H :*QG˱v'ABNAUh< \==^DKnYxRQA7f^W ~jI ##>E$4jv* 䜜Zyb nCg׆@Z S+.:*ioQi 僪灐3튵ݨP2QDzQʂxjj2qlnTFGZM^ k010CY-!eTp8V8%ɕD1)`tZdqoa' Ȧ8ؤzP+.9p>x$Sc #׌R}Q;;ZB2 jы)YPdφwc@bczVS}_O-K*$VEz,jutWk/prN9Ԥy>h݄ۼn ԲА=Nr}Jhc}i3xNw*4w6;w_[e }4Tv22dP>V QHȳ գn@ :E2K;@jiQE!!#rGjdE!g"@;NP7?2 ldԼ<(ҐXmPRxFuEfR8tn9cD%Bg(S/=(Bg: #BE=OCxp/') R+"u2~{@=k<tVܖWguZ:ʏ!Tvڝտ-Қh]T:zRE735QdP9Q|-<^j%7^(i14yOI]WZDc ݠzQd~j3ڙnSu@Š^=(,ive power and jumping improvement.<br><br>V. Learning to Squa: Basic squatting principles and technique are far easier to teach and learn with the Box Squat than Parallel, Front or even Half Squats. Even in very difficult cases, athletes can keep upright with a locked-in lower back when doing Box Squats. It would be amost impossible to find any athlete who couldn t Box Squat with reasonable form on the first day. This includes girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Squat are easily overcome with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the knees forward or rounding the back are almost naturally done correctly with the Box Squat. It is also very easy to set an athlete on the box or a chair and get everything (knees, feet, chest, head, lower back and eyes) looking perfect.<br><br><br>THE BASIC BOX <br>SQUAT TECHNIQUE<br>First, assume an athletic stance and squat done carefully under control on a box, high bench or BFS Squat Box. Take care not to plop down hard or out of control as this could cause injury, although the Box Squat is very forgiving. When contact is made, settleback in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. Finally, the athlete should drive up on his toes in an explosive type action at the last part of the lift. If the weight is too heavy to do this, the athlete should always try and have the feeling of coming up on the toes. The athlete should have the same feeling of blocking, tackling, rebounding or releasing a track implement at this final stage.<br><br><br>THE FINER POINTS<br>Obviously the height of the box makes a difference in the amount of weight that can be handled. The ideal startng point is about two-inches above parallel. Sometimes the tall, skinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete. The bottom line is control. If he athlete can t control his downward movement without plopping, then simply raise the box. <br>Normally, I l/tr> 0E +O+O,O ,O",O+, ?,OP,O ^,Ok,O n,Oy,O,O,O-?@vp