JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================H" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?;"E9f,NO}O~gin?6sI#~gh3At_ܢ]!f@35E0 ƏC4E(pf@34:/nQG_iNm{QKWn|^5p^.[la^WnOwo uQq?hK?{t|fG 4WfdKsvIO_C:C`Peu x;jU`}i` tYLy>wPm,gY8! TěO$E"Q(HvtƇKq+X|4rq\4(H|gɒˬȆN*W ;m5t!.n?q_YX][MOHR~XstVAYd]3_R7)Bi3|`6(ct!2KL<sx9UVӃB3S:`5謅gPӋL2wԏoH1,nKj^z~w qE(.2#!€KCX\_'I8Pn*!asˌӳ[by;To,sחh'--f~)X +$\_}[zϕm\:fH$HAg+LO[I~sl}{PQ}IYZ;gXbiIᯅwt;G t]9Wf"[:)uFVbc;H]Vm=:j(cQux`LaVa֮bEں!o{W0\Mo5&'+8CZ a6PΑ||qc$ݳ^8m OzkӵMm- ;?/ʋyM&7x!VBjzL-(M<br>Strength Training Basics<br><br>With the BFS System, multi-joint strength training exercises such as squats produce high levels of muscle tension, and this muscle tension leads to improvements in strength. For an athlete to continually get stronger, higher levels f muscle tension are necessary. This requirement demands that the athlete strive to use incrementally heavier weights (thus the importance of recognizing the achievement of personal records in the weight room). <br>With the exception of exercises for very small muscle groups, a medicine ball will produce only a minor increase in strength levels because the balls seldom weigh more than 16 pounds (the heaviest BFS ball weighs 30 pounds). A 6- to 12-pound medicine ball would be fine for a very young athlete; in fact, the beginning pre-teen female athletes I coach perform a few strength training exercises with such light medicine balls. For example, front squat with a medicine ball. For this exercise, however, even the heaviest ball would quickly become too light for most athletes. For a higher-level athlete, medicine balls would be more useful to help them achieve an effective, enjoyable warm-up.<br><br>Warm-ups and General Conditioning<br><br>One of the goals of a warm-up is to raise the working capacity of the muscles to the level of the activity to be performed. Most importantly, the warm-up should raise body temperature, a key to preventing muscle pulls, and increase respiration. One of the problems with using only static stretches is that they are usually performed on the ground, caus͉w$5݆QVҿI)ioƴ.7_mPs&6K6zOUaK!cּ\HlU,4Q ݷ䈩k2MB.+_"E8fWeAb y;&G$lIiVmçXޮ,ryiMLI+^ )"Ӄ:㲊F81Ozz:~_~jO<$.$dgOƝ[I'ʹ~j? :aVGR82Az=4`OS6q{b^U .HݑH=0*_*\zb(A (֥Vx 튜&yS:P{JqYG&ʦ{ (9n¨]]jf M;x(T