JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j4cZ!ϸxW?75מh:ݖ%6!8n5+MB]#KrS6Cb+3B_ jLm|Y ;]%Wi$\&RǞU{& fi'-<$u$fvXķzKMJhSbLc==*ޟ_&[{H,TR89 {Vot)QʻtIZ0]:>-_8(ƭ 3EZk>Fb[hUѐg&|˯rȖI5z9=~H^4ڤD>b+JN=}w C.{%ЉhxP}3/> MOTUKKs&UtBe D'k7JQ̀ CX^ ׭wdM+PHVLKrsuxG7])@. dlu=kMֵ{kGsl-@azր=jzX4}>դR6ʧ\'k;W5h3fHrCbHV=9s~)Q0\Ce87uGfSB+_St{υ:nv-FH^tmI7.5sz"Ib_.3%jv Mq6t@-BGpo&H<.'an0r=k7VJڄTxhkrhZu~|<2R##JZKux]T%n xSKҼ16m]q `5xFͿԚeVO@P7-44H5I y],Ѐv|x]K0AhcPVD ` ~vvD̓#)4:kLg[YsЌ&Gcހ5cA=TumZ7kK@ 02OjM"?x|w%y xJwmGgvIfI"4FjA(9Q@ꞧv|,ȤcPp@\tK{>rHwOnZH 0{Wu-Ct ElCqS)D+X2E>S^]-º;H`V/Gg)XD27B'2~Z|;jo+1A޲r˵یgƺ? OTmܺK!Hߍ)Rgc4\(#wQ^EuI tdyҺ"\`'ӿ(4ZS]g|Z\ [YOF]cTT5rKc9UU'KSBkU}" d4ƚԟN$dg?+@-\Վ^6WGZigsk{٥2xg\ ZЬЭemL9n$!Hڣ$O O]äHm|d\>%ՠV1 oWP#u֊KK}Iy*G+yӌq_j,M:ݥDAɯ'VV7WwZB~*3+jR9ܛ"T Iʸ!EP,_P)w)P2IuΝ< <2 2_W`{KY!o>jVW>pt~oqqdnv7˓ 8q^gH|&6=k|ex5ЭdIb@b9fh9Rғ-]+FAgi ssHIe s%zל|8LȲFJyflpJvOrsW/hbmԮ@ [+|Bobcp'ފB [:|HbP%1ZвuQTHP̓Sʔ},QZzM:%fG Q8>$.otqɌߑZkL%[zr"^ A-FC{v':f*GW>J *z"F0:L3Q%4U֦^+mfyRRğN<;9c V60qִO eETGg\u珮A q788<:g5>sum 5eLqm!mDkBGsBĞ*֞GO9+JRx=zXXBIT[N9m|U'S})W:%v$1ھ+X@P89єQE2L ݪj$'xw^F3_M2V cgmHcXTAkr9HC[k6܌:XI3IFxq q+=qSr"c'YM}wJYt²d'zv6sDC t]s7洲8؞b_ $wÂDqn^TuR N"BOA+ ^ ;U>_ǥs ҥ׼Mi^`ghoxJ7cQ[/z4Sx eQMVBx0eᅼ'y>p4ڼShf 'z]5|JLI6w6۴pm3ZBsLUE5v1]%EFSjZ x] 6Zm+:N0 1BwCi'doQEq:獧7"MW6+ Ś뒬N~gJ殯aphJ)IR>㸽#ÌyzKvP ֹLwu*EW $4gSZS֍_sǽgKD`c(4Ȣ9xsֹ#9'\?O^Tum&Z08Q(}K Gk旨_Zc[,dX?*?o҈3F:-4]LKK(G=ɩit+e$2`4w FPKqzWx/NԵ7YYBVœV'tKm [U)VflV0qrGx; i;x|(ǿ_Zk+)Q중.I-hOxjEfLI֊L+h]Iorp9xONF<}CWK][Hp2Z{_ UqWva>WΌjir-h.VywG:T)ธ Jd>%@!,*84ֵ>Hb3zUK8qC59#iڜ`2kS+]f-ř$V@:W;;0ְJ{"溔t]hZ.ql/WoǥC-טŐvך62j H<ֱTD@2br;ixj"/nc_1*amH`w+{;mDN)KT(@T᳃Vb w^|MFj4yl0/9Hf`c'ҠP0G]KbzjI˰;kz0Ts =kѾ(Y]Ū@֎x?WhsVLȦ1:H9hetar/ YJR8yi'[Ki4=1{oj|^xFi.1Y+F2JR]Ӭ3.GP>/7?9 ?:RSw=7Δer2*#&Fm3cup\GX0kwEOv,r/]:R֦(bU{nЬ ՚ [yoV$+Bv rRt 4wZz+RKS#Ot)b2rOsCyK.\ }:&KA<(+=b"VKfW]M$]* V-9'gp}2ǥc9JNfKBɶ<֣x6g9P3Ҧx9:wjUI0i $eJ=3K知6$L="ؐK+ Sv$hn3Y Ryzvit^8.eHH;1WlU <,f>ig%qǃL#hJ<*ct,Ŝ z|E{~!E=y $sD:) gm^h^+X@߀[k"X] ^OiugR{V*(猼U+ d>W_7:W9b*|C?uo$bGjˍ(!j1r=*)W¨jmL(JZT7#d Rҧ[liتt&4G _`?ee"\2yeI۽6F>wXIrԞUid™Г6`8I+SL4 (Cc$pIO)lPĊ qϭh|j6.{A Ʈ7t+gT}6+(~u!f뎟D U"Lp'G"{UWBxFRW=^,_ n<^77ZEwvrGC}h  (|&Ex*YHՂnzU *KERzӚ5ENuUE\QElky=u$Dw4ޮ$KSHэu])UhrIE Zf*,i EDQBGclinic 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. He d 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 groups and had a competition which also encompassed leadership and helping each other. They competed all day but the last event was special. <br>Each 8-man team had a 415-pound Olympic set which was placed outdoors at the base of a hill. A 1,000-yard course was laid out: One hundred yards up a gradual slope, then a steep section and around a pole to a soccer field. The final leg was to come down the hill and across the finish line. Each team had to run the course twice. The first time by themselves and then go around hauling the 415-pound set. The winner had to have all eight athletes plus an assembled weight set cross the finish line first. <br>They were given five minutes to discuss their strategy and come up with a game plan. Some rolled the weight while some carried the individual pieces. During the competition the athletes got spread out across the course. The first athletes crossed the finish line exhausted about ready to puke. But then they looked back up the hill.<br>They saw their teammates exhausted and tired carryinge Sandersons were impressed with the workouts.  In August, we start with a stadium workout. A lot of people puke. Then we go into plyometrics, stretching, lunges, pushups and wrestling drills. We finish up with a 2-mile run back to the football stadium where we do buddy carries uphill three or four times. And, that s only the half of it, they said with a chuckle. <br>Cael remarked,  I saw a huge increase in leg strength.