JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?_Zq:1]*/Z~ȋvBںkUIª%WZUZ_ WoEewª%WZUZ_ WoEڧp8UZ_ Q K_jTG K_j?Ui+]{j?Ui+G*/ZmSYG*/ZUKWvQw #UKW𪴿 j֮ފ=Ndq𪴿 j֣VA-_G,#VA-_ª%WZz(;ª%WZUZ_ WoEڧp8UZ_ Q K_j!iB1v¨=>*ï],oqmU!G,w𽝍=Q-Fs= ChAqsl";TdU<*Wy&T΂Eր>^/>k)LRxֺ(+ʵωڏIGsѾg*OG~+c4nﱤar= Gj.=>s;*y^cvsҀCPHQp=ռ/>;]I/Lq÷)x9ՏhkA ϒQZ] 9d4cs>v;+z >D3ǁw',t#ft7.1MoA=u~c-oE5x9Gbpk~\麎p"Xa=?uv. 4|^Whއc+G4L 4{[D׊E`6ʳ ~WWc53s"+>+(*9_Nů.9RofBc#VfOaI죒!YSM$rʼn$CF Ljod`e*/Ǔc|kt|E; ChK 39n/OaUWDX봟v_-l-QYJj6zEWGoo; o dUk˹A\ oǷ4wtjg+ifn@aI+-,వK{HRcH`(K$Iid~5-y_/jӴrujJeKohRO|ɎQ|?0fa׾yixN}5;Ju}h|;o PCpS?(asC ȲFk+ =(ľ&m8v?q5U~<[j xz&ݼ$|'?KCmlK 8ST H iU=UE7F\W5Ҽ+`ߖiЄON{z{۶76젓][ qr?Viga˩.6JY}ᝥQ.բZӿ%ӿ%,/帿EIWEi|ۅhq'\?aUz凇W׫@;Izr#!MmOc#pRy Tm7@g* QbsָYvfp$NZ?kMΞ]ĽY.ՏzJ-uivy~s>tKEs""AɵrUx^EK[;ylg^"mĭ*veľS'+5}z$?~t]%RSMOF^\8va{NQG8=:bZU޵c\Jp?>3xJYg[ ~Tzǁ<9l0@(K sķ7VmؒI~Rj-;ޡVݺ7lc Y =φ<=sbYGlqz?d7 :W-Zssm"" cUFT`)uCг5ggw;z+, G,g\j=ފ?d? :Q !Y?c>sYBιuϰ\#Cг5s3;z+, G,g\j=ފ?d? :Q !Y?c>srn4V'YBιuϰ\ _he/M5KCг5s3EV^-G+/ o_s, G`.²mѼ'x~gJⶑeHd? :Q !Y?c>t/OiX,%ϊm, ^)Kl@g=>Wv܅KZü,v6,v$JuZ֞4 ą0=+nfv#bӖ)  N1|g#֠9: >MLcb@8^^/=`R֑j'L]Tþk)j7\Ex; 4t?9l7~6n|Ȓdi%ק,JJ2ЋmkVqITcVn:IMݤT[L6vG0 IKo +Y,.l"_@֜R!IJo'¾%\w6p8~ֽԐ]]O[xGcIA7|EEr(f{:bwMU#,w|WEZ#oeL~x]fѻ9RL Xg)| il-?waw.*Ek-Q@(((((ift for thee athletes. Olympic weightlifers are often known for being surprisingly good sprinters and jumpers. For example, 1976 Olympic champion, David Rigert, who competed in the 198-pound weight class and was one of the lightest men to ever clean and jerk 500 pounds, ran 100 meters in 10.4 seconds; and 1980 Olympic champion, Yuri Vardanyan, a multi-Olympic champion who was just a few pounds shy of a 500 clean and jerk at 181-pounds bodyweight, could high jump over 7 feet with a 3-step approach and had a standing long jump of over 12 feet.<br>If you want a good rundown of some o the best shot put throws in history, plus data on the clean, bench, squat, vertical jump, long jump and 30-meter sprint, check out the statistics compiled by author Walter Shields on a website called the Shot and Discus Page. You'll discover that although there may be a few shot putters who don't perform the BFS core lifts, they appear to be the exception rather than the rule. Who knows, these lifts could even help lower your bowling score! <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>III. PLYOMETRICS:</STRONG></DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>There are three levels of ploymetrics that help jumping power.&nbsp;First is lower level drills of skipping, hopping and jumping drills with no accessory apparatus.&nbsp; Second is medium level drills using some form of apparatus, starting and ending with feet on the ground.&nbsp; The third level is Plyometric Box Jumping.&nbsp; We start with low intensity Box Jumping drills that&nbsp;any high school athlete can perform.&nbsp; Our drills increase in intensity and skill but over half of our nation's high school&nbsp;athletes can complete all of our drills in the first week.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>At BFS clinics where Plyometric Box Jumping is included, we select about ten athletes to demonstrate.&nbsp; We always try to choose a wide variety of size and skill in these athletes.&nbsp; They stretch well and then give each athlete three Vertical Jump attempts on our "Just Jump" measuring device and three&nbsp;Standing Long Jumps.&nbsp; These attempts are recorded.&nbsp; Next, the ten athletes go through the BFS Box Jumping routine.&nbsp; What do you think happens when we retest?&nbsp; You guessed it.&nbsp; Nine out of ten make significant improvements.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I know there are some strength and conditioning coaches who believe plyometrics are a waste of time.&nbsp; Those coaches and athletes who go through a Box Jumping routine at a BFS Clinic would be amused at such a philosophy.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><