JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?*@Pǂo_Za`*kKWXc#sd !al}x>(OM}80B*=%FI]PߡvɎBkwʲEnj3m9ܽ֫$z>[2iƢ\4AWՆTџʡ`ѓf>jG'6dQYUQ"F>fsSEq gz m2kF >=U,a\lC1H؊GyfjyerȓȳZ$ECa`Ax*em t=) 21:hdqҨdKEϘCVbhwwՙfIlztB3~cޫ*;yh0*OHrzMB]K ] yPO;PX'+4+(x$`2j&쎌:NZ"KPUVEYfeUǥ1Z|υC@1ҹkS3U,m& דy'\U6q;drݘzޞ8*;1"$^&1S鷆1sXTl4*Y[Wcӓ2p)*(? 2xۀ}XեRC3{1ִ!н1;SfMAf͂6=kN1". ?jyo@Å{GC)6((А-Esyդ.:jLLTSk*3#p暙=ENUWhSlwGgZoZBgcS}=cqʆK0pc;=:Uq5}PԈzHT XH1ҊEtQE#Ѻ2^Hj{N.?|>#$g4+H-=PHCZVt+r\s!ނh$)(:5ΩSƑ>$ ʭ}k KXo1C+f6XOc]IYX(ln3Vd#cBy9AޣR1%>P01EƖeURjZH9V29+ w +֒\&AnCڪ0$r1Pc85x[ ֲ-+I*L ƭKA ֑ج=AUF?#>E0T@cBHڶ<)=CZAQ=A4 _V-Fp7WKO]߫yhI]톌tK̋0 ڥZWۜ.BԱ*Xn J]1L=+/K3\ ҹ? Y,dzdSoQ"8y}궑@?z֯SO>Veєa9iQqwGʠx0'mxE:mLtVN1~FSoDܚQ_xmDG.Y]iR] 5*vދ=ē3N\۔23g yO>; @z"w,;N q`< IFȨ"KcrQ#VEt꾿Jhֆĺ=KjoX:M7`YWZQ_Õ'Qq#+#Mۊm7!OCҹVc'/ۄI*^ݱC2ZfYz1^ˎ сQP„Lw4]rᡌjE}sFVK8@8}iԬ<0E*cp 8`y41#Ϛ)|R+Ӿ|;O-$ 3Ҽq/ qN? &(5IYhzCu{iso$;r‘<M]NsUan>"W c߭jV6W,tzTaeicqrOKqUg"N泻Sw5y$`u&Bہ&LW;p+kCaKB >?z!}Ve, ǽ}iiw6W\q_ JXA135޵PetQN]_<Gԍ%%f_zY&J ,9}k=um?Ɲ%gjZZ39F.0gF@qktO` QK8`:TK&"#MCC[cffqԜyF;4G|t+\xzl*m3CR#刜GjZ4u[(ۉg(E12]!ܮɇwtPoM ǖمzWC뚦VC0x歩 dsVOms<=THm0\Jc2S=I8=,bjZLјY R3o7>ѤO^T:i~쁂8>HŦڻyg qcP'*DIץ|WɞݡdHɐq^]E'dQE9aA'څN=© *2UZf׈d1މ5X(9DnݚX V(R<ƍqRM&.jTA* I&&{9-܍<sWmG>Tgf5phpyg9%ZJWoI00ok1!H+!GFsW- '-ǐhW2xFss;H4Tޯ Xn;dSݙ?h%V=k.m"[ F*@ 9H vs[fҵ3|- j[*+@ U Vh:0L'{QKQuusyo2 7$1q(2J1נ?bDmt8W˥qv$b(G) z(-xe%XpY2aRn| 0*G~Hv+#GǡYXC=G&8Vp pT5$9 '8=j qkeVk5[3g| NW^yp\?ޑƱ4_[/5 W iUAcxd(Uڙ]GkYmk$䬸Sjiv-NHOj|rIf2AFgz`ڽbH.}CKo!=;}2 wr3^BPRBGeGJՋ{n4:quNWsMYf`Y#bWtn%;acN=낚+,Env֠7*N~UJ5ZS${%GT$dxYv0 9>kB,G|Yf ̿ugߏ^I-"rg9ozM8;ѠhG7ʻƥK!ďXI"8#Jܝ}SӼ1!C>' i6ɮB pÐGzM-|hzƻpy+<\n\z=h!VFDOPFI>X{_ac4dbXxĞ+pMtܟ]2vG!·A4O_鑈@1]M]ZHIc1\F+Xgf1Rg1#S %\ Bw([$cWZ, ˲'v5$Q\9u7mKkYF,t'8)JU %O}> o#kȼ#H$o160T`׫Knu^%C錗>$ֹCuiK),z=qNQRK:ohK%F$QSXkYXMj;aP@E#4UI *NA 8"}-,TV{ /6 Ci<T$j7 $kZ% ' ;KՏZ,) &0pU"5*^Z v=,%H,$5z T<9f@u61>XI?=cQCjIIP$L.p) 䜓ԚijsuN=P¸jTqیpj,^(W{myڪ='[K-q53#p{r)+XtaR q^ӵk%f[bxr{+ڠ$%TA+tm>92A]Kc?,]sxU{7 vV^i c+Hr=׉u+8浦ީxGk-y{&5G]wbg'oVtQE#^=(0Rǭ "@quf{ac1K0 CWCMtu1[@9Rrk˹lWhi7>a\8~*&PS=nȠ>YꈸoA#qׯC&#?UXI=˖eMl2< A"H#汼_9)jNB9ity_t,@pEiOgx'$T-\η術28+ڹu)A%IoZSuvsb1j/_-]GuBVrY,!gWFYV2)ʱ= }ْo H4#>N<\pP{~1t虜B‘>q\[ۣG4&;X'Kٽ.{ɚ-НcJN2*iY׬b1MLLomt7QL{94hv N 8:-4WcqM,v%Jc(JNixH*dHEJ-¨'9XFMNh .ƀzSvK6Ԡ_sھ)ZB6jA% Ik.8V$cP s*vb? Dj8PKY$VViYi1 Ə aTTm-ğ~w zZ\MšmDZI~mpDƕйvY WxƖ:1ڂE4(Q$P[ <?:.š6+c#H^0k_ j2muƼݮNqȈi+:[qxYck\,#ᙎIFauSNXe9"D)ut(PĘO4PC?are your dreams and goals? What will help you reach your highest personal destiny? What will help you play the song that you are supposed to play? On a scale of one to ten, what do you want to be?<br><br><br>" <br><br><br>BFS RULES FOR SUCCESS<br><br> 1. I am worth my highest goal. I deserve success. I will walk, talk, think and act like that successful person I want to be.<br><br>2. I will surround myself with positive people, places and things. I refuse to associate with any person, place or thing that creates negativity or mediocrity.<br><br>3. Nothing, absolutely nothing, will stop me from  Being An Eleven! <br><br><br>" <br><br>In our Be An Eleven Guidebook, we have outlined three rules for success (shown above). Discuss them with your athletes. We have made it clear and easy to reproduce. Please make a copy for each athlete. Suggest that they put a copy of these rules in their locker or at home in their bedroom. Have them repeat these rules out loud in unison. These rules will keep your dream alive. They are a Dream Keeper thing. Just think how great it would be if we can help just one kid raise his/her own personal bar of excellence. bsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk whe