JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ڏcJҌc֤ ;Q;JnwZl@ d@`A8ɩ Th\sTGSp(q;Sێt2,g5끜T-+I=}(S[V*"$ E#S]F@@X<O-ӁRc?(%FJ t)H+9:H?N1M'Ґ=(z+M @ǎETG n4E&I_ʍ'))16(lS_OҜ҇_d۬<}T۹T,jpjɞp*FN[);Tl7ӥIHLzSK瑎ntA=1ҚѓE8'&qژ)[Yx1QzU۞R#4BDq's@ PTLڜ_ߵD_91LB1Dp2p)L3g((^03EMf?5+5ٚߓ"t bzG_K {k^V4M`8hZUEǩki㏷ZLWӂ*ט[=4桻5KiƌAaRP5o e1)/5KY"v!aw;z<+u^Goso,xfn?t3{aI"b:`z攥}T:ACkmQ(W;VI(ojYp? Y^]v0Ӄ\" ? >?Ʒ&Z)OC[&?+f?t ?¼|! =|= ]ٕ|R)!+Η~ =lci^! iZWc;oΥH|iqmyAOG\']t|kvR[kRgMO&1 ޜ <.>K^Gx+HHQhIJ1~8JΣj&rm>,ZUKs)Uf5ݤ ]\W9i#կgMA_e;tVntǜ?$Iǜ(|7 yΪOZ84u?}iM3~sꧽ֤>o?jGF% 7mQF\dh9=3֘~8M?(:RpxglB\I`+G82!T׬K&cy\p-9dr*[wk5}v7>UvI^=jJĀj{}jk]i$6ܝ`0+SPi\dnIXq Bv{Ns%階78 ܁\T4R: c/L9b +e2r+HlSN땓2#Cґ2OJr$bbQJdTg$RmAlzԏ̓QH|qJO#}*J$LpFdlvZ $+eX">XoBһkYGJyKʃ,(8\c4uV,$ rGJniY6R^ @*_"Np%yX0/6R>Aۚu#M^K#*bsVtDv*}e `jy覚<[;1XzVm噺"=D#niH d?ʆ>[t J}:Sy*Ԉw Ҧ"0//J~)@:T[ LHn&#"k$ vƴi/2WH Wy\g8M;?gxe9#EBɮzyX#N(QEj]:2I `W@+slܸ$Wgчv Ԉ09(F9^Egz4<ʩ)HfTQQ350=Ɏ$a)n9֤/ia{FN@ 1FM `8W'u؜{X!L=9_aVS!YEm4`,2{ 96iN\ P7:yޣ:=Cn-|С`_ֱey?r2 ;U6)NH*{}Bx{ F ,DJ]ې})W:m+?t/zⵆ$PjSђQ^3*ʷQRŹH A޸nIh+1U^"y|;wgs0y,hU8@kgIAر@&U@Mo۲*sּxh.=q.۩򈝽w4d{WqEz AǨ,מ0'*!EUO)GMŠs$Ȅ(S;'PK~?7Wπ[.Q3ʿ7QqG+cGoa׽0I9\4%GpARzQ{Tzh&4EB"eQ EdmPa\湹ye`dv,Rrh*(`p(ڊ) p摎h8QKMPrzQp8+/jJO5,'cʵES$~sQE0̤sw*@WgQE+xperience proved to be invaluable. The U.S. Naval Academy's strength and conditioning facility is an exercise in perfection.&nbsp;</P> <P>The main strength and conditioning room has 10,920 square feet of usable space, 200 for office and 1,200 square feet for storage space. Revenues of $650,000 were appropria tires stacked up for a squat rack. Now we ve taken over two classrooms, knocked the wall out in between and have three of each of the essential equipment: Flat Bench, Incline Bench, Squat Rack, Lat Pull, Neck Machine and the Glute-ham. We ve got six Power Platforms down the center. The three stations give us the opportunity to work each exercise light, medium and heavy. This is great for the female athletes. <br>Has the BFS clinic made any difference on the playing field?<br> Oh yes! Last year we won the Missouri 4A State Championship, says Pukala.  But even more than that, our injury rate plummeted. I believe the reason is the glute-ham machine. In years past we ve averaged five and six hamstring injuries a season. Last year we won, without one single hamstring injury. We d been into the program about nine or ten months leading into the season, and I m certain that BFS is the reason we were injury free. <br>Pukala shares the strength coaching responsibilities with two other coaches, all BFS trained. He recalls a little reluctance to the program at first particularly from the female athletes. With the expanded weight room and light stations, that seemed to evaporate. The Parallel Squat took a little while for people to accept as well, but when the team played a successful season with no injuries, even the skeptics had to admit there was merit to the program. He says that while the varsity sports are already pretty much unified on BFS, some other sports like golf are coming around as well.  Most classes participate, he says.  My class does BFS exclusively, some of the other athletes do it on their own. He estimates about 30 percent of the school s students participate in a sport of some kind.<br>In addition to beating rival Hazelwood East, Pukala hopes to see all the athletes on the program in the coming year. Hed also like to see more expansion of the weight room, particularly for cardiovascular equipment. He has a strong feeling he ll see the entire school s athletic program following the BFS guidelines; but with the cost of a stair climber hovering around $3,500, he admits that the latter wish of his dream-scheme may not be realized for a while!<br><br>The McCluer North Clinic<br><br>Dr. Greg Shepard went to McCluer North High School in St. Louis last June. Coach Jim Schottmueller wanted extreme motivation, especially at the end. Coach Shepard split the athletes into 8 gro