JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? uFcݪ4;(qH~3IQOf'}ocH&b+v2Q vcX :zF:У[6;窏:eH5# rH|"x=xH%vPo::+Ñ?Wu]9eZ򖐻3tjaU}֯׹̕;ٞ't?74|QiI֯<&8rX:OSzrWGrM.0O?wNF3/k"`5V[%,q \y2 cz?QZ Է=t"KeaO֡ǚ?lEµis˸:mM}:1P?8mR?eiq>=8? #k9:zT |ӏbjڋ:ET )25P=ih8k6ΕU\`R?:wQPټb'aK&ZMh%!Mj܄NÓV}y浢\T"DMl :kyH'%YeSjմρXpk5tlҟJDFGXWGNmNư43NrPi_ Z&RQҊ^)C@h ͳd)A捾cjȨ8qGZJkqY UU;u5QlƥE,Dg0=j\LD7AfKap,ftuF{niflOϭ.1Wc+Q-L(OT|L&r`6?.k[; J+'9ZiW=HS R.Ҝ>4Rb?RM'*,j ;R棏U!O+abn>n dPOǡKniK@:ҊAKtU[6@rqVI'3JXZыr͋ uevSs;v3IvPGSKb:;9ր`^ݎw{*RI-^XZ{g4z`9*~ NGAނ2G,f $NsJEMO2392IqѼO^N QE ~uM^kv=h˚7tO21iA)P4nAiȉ p:~p Jb?J(c-ƫ~gVS҇b4p>ґ k!=+֖X[> =Ohi!힝>QepXj܍23ҰwWkGsqꎼ5F#4FI"4pziI:y4>I z{N)9\ɴZ9*? p;UeQj^"MNG)"6 k#'Iц1E ch$zQ%Ĭ-r@1*}{\JPTt1Z4 e%$Дc'6bo΢؞ *}:\_eʐDn9S6B҅#1hCNNڭnFx\5KȟSGЏ3ގH4eY4m+26')b*mPSIIU{6/ñVp~9Hs #sM,{T꿕S0H`_; ?~tUd $:UZ3gИ8< #ІI1݁PؒR;luI+~ hb2 @q}9  +a\fpGjӉvB<:pqfRC$qI#:`QK+l.DH{銆wpeA}VbjH;\:=5$щK}ԛu܇3gvU%-MߒxJ#)#齄e[HZm(X`^ժJ͚ր{M|Tx }h?-*VJ4mʚvpq3@W?tQNPHt D;qF((~}( q<8֘ɂhLISH)G‡PA{0G#ޓLۇx8ʑ? TQl(OT]cSC;Lev>Y',ceCYZmՌq-0iɊv5Qa l@s-*}ݳ_vKNOTYݡ{q[OЯ~4`347 ? &ى yh N=@%@PN=Ih7M_rƠ.Kr*Mn._?Twݝǽ3vOJz @-<b;šH0ct_ǟJvzMI pQM)w@*]dB!oim>u";¥ȵǮ(}*ӎN RڧB|S Wʢ1=8SD8YT)LLCҝйY[m,hh9{~T4+ ma$=ûc@dFs{S?!%㡧2LSn"% ˙ە8&?uc ~Sr3+ks\`ڛW>¼~üű5xK_tai3r6gE.>@ޣz1\ |ѩkDKIJ I:8ʢSU"z~xBJ]ҝđTHT\uKDXP+JžɳhnJg'OӈlDao_BIJ0IShHf<r!u8AsTn: iRm&G8ZtTHP f951xkC( <Ϝcּh`2wҽ 8nGR<zkH+ԓ<,'92[q8'P#iZ'tcs>uR$lq<3mt;7h+f,Wv?oIXQ7=2tki"Xaw z׈}>TU`{{T;Wm:Kݲ5&[ӓ^u[4EÀ=3A4欴 mVg9ivsR`Ay:9RPMe4 @ݝ4q+T΀q*!}(P"QJ3\GLb0&{S_Ƥ۵5NgYݶjD/륊#1*Xr)P{vh4+8v1RNOJfe# t+֨ e ޭW2ʄ9"H*WHC)u*^^K{$VbX㎣*R;c9=YkXq~,Yv֒3B[Kq2fId;T޽EXi6Pּe'Yճ:-#cZIvG[te}&ͪ@|?Ss:$>q6r8?Zf9͚(V9$wH?3R.4Ĵ/9%ٗ-OßK)zFeU.$;#I1'})k]BɵU1sk>Gg _*9r.II,'qRэNڣ3S ɷbiN{?ֈ2{%FNRAQӚD )Q3sI%&MA63nx"aҊqTU\ӞiZv\Sh2F'$06i[l%}ve5Ա*P tI$@3pQ@uZbT HS^*|<}@Ԉĩ}>H*N8QMXHw2; 7+Ix:>PHU .sNiw7aEzJ*Ǎ)9 ]I5t63k{yJ;'rYZIlB9qjv9IOzy#d*!pǵ=R;w@}PDҠ לtX H$i'ϕ1;RdN1 0@кNH>*P$Rr{ Y t$ Oax*<:Ԫ)= H8y׎q+e؟֣{'ߵFQF8?*-3KRnmͽz)xφu(ĖW=TeD<*}}Qn%&U-Ӡ/so$J8Ԯ}O4c]^ssđI2!==`~I#=Zt>"jt3!O9nAvf`H pMS}H#)HۉNI 'xjYŒF*->[Yk`hrf'ro jy·Z!ҚԊ6bCH98[:9it˜oTd.KIS;X7ڣʩ` r ;Ի> BHj=^66܁Mc'xkr1qDX`x` r:ի(q ;mje8c=i$AGZvi1Jv6+UTEdEKcT:sk\p"wdJd1BA4v+r2\X{}ն^` C*]+`?9{0q}sv kVXnÑMu,)٣LV/sdL֊+6l9QS:nQH}IHt=rE\[aby1Ί(z2b֨4yMޝqu3Ĺgҹuf^"h%Vj19aJD"7 V] *>ƣ(VoZPȚOztZdR\ޡEWO<0K94yr].dDӚDn+j 0PGR:MW=BQzSxEC>cy(C?fourth progression is to use the hands-behind-the-neck position. Your next progression will involve adjusting the foot/ankle pad up another notch. Alternate your arm/hand position as previously described.<br>After you have mastered the glute-ham raise from a two-notch increase of the foot/ankle pad, you are ready to move the foot/ankle mechanism one notch closer to the front pad. However, you must lower the foot/ankle pad back to the beginning position. To progress from this point, repeat the sequence of raising the foot/ankle pad and the hand/arm positions as previously done.<br>After you have mastered another two-notch raise of the foot/ankle pad, you are ready to bring the foot/ankle mechanism in another notch (see Photo Nine). Go through the exact same sequential progression until you are ready to make the final adjustment to the foot/ankle mechanism (see Photo Ten). When that level of difficulty is mastered, then you should go back to the foot/ankle pad and move it up to the third notch but move the foot/ankle mechanism back only one notch.<br>Your final progression would be to adjust the foot/ankle pad to its highest position and the foot/ankle mechanism to its closest position and perform three sets of 25 reps (See Photo Eleven). Wow! That would take a superior athlete. <br><br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexibility, lifting, speed and plyometric program. Begin this concept in the 7th grade with the BFS Readiness Program.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely and correctly. It is loads of fun for these kids because now they can lift just like the older high school or college kids. They can build explosive power, strength and self-confidence while learning correct athletic positions which can be used in their sport. <br>The second piece of equipment is the BFS Training Plate and the BFS 10 lb. Bumper plate. When doing a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a safe position about 8-9 inches off the floor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for the plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<br