JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? )#hϯݏ| ?WR% =9sBNg! GtgԌW73xi%2:\N{։c/Ox~Yݺ[u%ռs cr}8k%i%_(9N]O/(~c9‘i+wskSKW GzUHW x~ֳN/WTh vWBUG&j-$*RtaR8-󎂩4'1 CJz&߼jEïN߳Bc"LO$oE 1T/)-Dęج>,݊qkGin6V J ՝ObAK=mV/'R|}<=94\,և;ٿî}O3:+Pde;OC+|zc}hXaQPrqtx)MGy|?;sO@Gi??צe]҅1,~4?΁X?9 7#&~[ -uY3Zi]3`?hJq cE;ͦS#3F+xu.$BCp@<[ke9>}ץs= 7òt  sI,gR၏䐤OOsc<fl?WF1B8O !;Q㶆{ϔ@R3YG]{ŖaNrAC[04ǘܹN=>V$n]7lSMa՚7vC qȱ7{{էts-;1;#8V=1*\dyG PIqpBWzS*cw?\n\M!"0GHRtmoW`0F ޔv0 d #c_\^{Z$_%gp`kN|[ Fw!!AX?<#f Aя+l*v[{UP#^mQN-!(6dՎ1۵s4 .P*8qT@E0gz{|AyPyqԭ5o6"EBX0*{ ,/$ bs=p=ۢv@#o]-S#c61pxQQ6*#7j6Nean71$Wm㱪VđI$24s3R[$Wbuk h1bVW@ [IGF~3sӍΚRWf#{$vo!I`:QOn$`8sӧ5J?r*5_D7ݰVtM;wr--/ʼ;]ƨf9'7q^6X)h;\'ojӛC ; >ޢ"tXXBk ,E7~ˏNkUj4V9TdJn6p?wZiD6ki#–>|@u]FO2\2nqmې94DQ!7E\[Dpx󞂙XG NDr f ,X`[#>^`#rGV ijwmG_+ O }O'Ъq>v{WΚw/|1ȑ$vQ9M>2xru>b2UF~#<ʮl獇11r?Ck Ka9#\Ax+@]iӯ< \LkK].,ȝ&yPePB)SI̖pj׶c+MXIeM6c$[F=m>221<~XE*6s\Gr'Ý>mMOø |`~k#h~|Pɛ\#L[iW>i8^ڜ9\Hϙ\&>Kfo_iI46ePB~WsۃWs; `Y8cY?֊R2K0ba=Xu!"E;Ix ~|B" .r>-%JBW88ڭ^iOsG$dFe9?Ji\ixs[F.$xɤ}8*6/W@>j4*Sk)JIrTlZͮn|y!0H} E;\ϋH_O ,ݕ#85WQm|O/nmbOsF? й.P{cl# nFpS#'OKidy %@(Mޕmrw7!dc=3U.-2rTy\`[/п5Qh+m8HWhdCSvZn0r:47~$IVVKqw_y9֟/3b4f>ԝ$:qUomRaϘ7~ҭ,Lq qt O3[ F"Xl=(ݯx<;f#eLq6 MBe%yK^zz~=$0%*6a˩YG A-,i \g,ӛn'+D%_YDs9ĚusLZ$$U]kiB*H0$ڈ㹷 x.ܨqVW9ӕ3:\vFW zz@]FRC"MIvT9] /kcA鬆I.'lr1߀0rN2*vKtp H#'99ٶ[޽ T`H+~cӊ䦟:6j."-!9G.5p/B˂Z YUFg\Aws ԴR)hpv ѵ{3RKiGU?sۡ`n䴶TTK#l {qզ:gCݟ]`r=*"ˍYEYKI$1[jm`y<j0,&+'ӊA;ps3VV.yc31J#i ͫy-ic:z3K12j~4ԤpTC)EEO,5hZ(gQe6VI#%lӑҰ;oPҭlF+^8ZJG4L'Jr|IVxZ(0FaJBJzRG^~?ҺGUTH"lFq#؛ƹ&zj-Hn76/ӎF/ H}jY1:sI,G̙Ca(> Qg}k).WcTПz Z8|ș6A;=j#1*lf׺$)$%Sz2a:E)`"HO*϶?*U\NT4V?o~եB0e$(Vm?:j2q}B),n%xdАw?Pn+7HNdk,-:$Np״GI]ݍ>+qa I_SiN At7I _VM[O*\?:U7SyȪ` =EJ/i Wz7?@)'Esw-xY @8T2{ ]LRѰ!ԌPE!ÿޏwn_=$v HMoK  xR\,73Gv?Ϊs 'ivӀ@ +#Ni2(Z"u*y>øez l{V W ̲K3`;RpN= bv8![F p9$~5'O2".w* 8VRQJG&Oz:N`ySW89r>s)qd"|24}CuyE孌 O -˝#Q;jɿѤyA*NHlsq9LvhA |4#q`х<$ycbܵ8 TO<ӊ8rkIVn:RnWԚYR$qP}ST`W=zz×躉- fpȄL Z*qg3ji"[Wc5zM6KXpLl> [!zbh5M*7EPwrsUE=9vݧ.- 3nct蠑D*_==C`f-J3zըF1J4FeiZ$m4.2qsZwIl+[}ĩ}?(#M:EĮT<5=ƬmsioǟJ4sM͞[(WSi Xe¸EF8˗Q}sȪ^+ֳM.dlE<3kȫ1xGHgST2^asV[Dc9`y޳|?⫋^Gkg,uCjӍ9&KY$-'`Z[oì-mpuW-^0QK=_\%8.won>fmN@gi| ަԭu 鰽F1X;QxVZ6c2g'2ds vuzmԾimTgM<Ͻjgmr'{pkm$x`[xAԢqwfz>eEr:*B cL[fLguu%<1<K34Pd9*GyƢ4^GaåxSlmm!*±*K J˂:s^9\P+ּ2x{k20(\Mmmh_*ǁzS\ %ʇh3,Hvz^e{&arq}8Lq>[3Mi #n0q4U /W=*{[{F9qŗ7&@2NGy-οŎ:WUw"}`1xw~89ͩ+hen 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 sequence and at the nd, 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 height. <br>Even taller boxes can be used as in Photo #13. The next photo (#14) is of P.J. again. He can easily jump to a 50-inch height. Photos #15, 16 and 17 show P.J. jumping over the 32-inch box with one leg. Obviously, this is extremely advanced and is not something even a gifted athlete should try right away. <br>We believe all athletes, regardless of athletic ability, should do our Box Jumping routine. We even show you how to spot, not only for safety, but for a unique way to help all athletes be successful. Jeff Scurran, one of our BFS Clinicians, coached literally thousands of athletes through the years at Sabino High School in Tucson. On the video, Coach Scurran shows this unique spotting technique and says,  I never had an athlete who stuck with our program not be able to jump to the 32-inch box. This includes every lineman and every athlete involved in girls sports. Get this video. The benefits will be enormous.s with Muscles<br><br>The basic philosophy in swimming is to work very hard, then taper off for the meets. As such, it's often difficult to see results during the training season, and patience becomes a virtue much sought after. However, Mark says he noticed many positive changes during their training after they overcame their initial soreness. Te swimmers were coming off the blocks more explosively. More importantly, they were riding higher on the water. "The higher you can ride on the water, the faster you can go because you're not pushing a lo@kOp_,h~h;fU 4-NGA1$o_[k)xĵBoat down below and a speedboat above."<br>The changes weren't all in the water. The women began to take pride in the physical definition they were developing and improvements in their posture. "You could really see it in the way they stood and walked," says Mark, "The weight training was complementing the swimming right from the start."<br>In sports such as football, sometimes the best-conditioned team does not win. In swimming, what you see is usually what you get. For Dale and Mark, what they got were better times and heavier lifts.<br>The previous page shows some of the before and after results of the BFS program from November  97 to March  98.<br>Keep in mind that these changes are big! A swimmer who knocks off a second is like a weightlifter adding another 50 pounds to his or her bench!<br>As for team results, this year SWAT had more athletes than ever qualify for the Junior National Championships. They also hope to win the Division 2 High School State Championships this year, a competition in which they placed fourth last year. This would be an especially impressive accomplishment since this competition pits 45 schools against ech other. Also, in J@϶j>h{aP