JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?aOݹ~4l&8cҜJ`VSQn"䎔; ԀNZWKdtڋ 7ZMM;h cQqZfyH4$+ 'wk*:%6lu۱V Ev<ӹ-^@5 ݒj⎭cQn.&yXv$~(}~lJkMK+#$u(u9Z[qsNwI"KyŮ=֑ڨsp=kǾ"P6cHar$̏ap:6Mv=b}Z+o:,܃V 6h캝PCs3:F s2o.Y v?ʛ!#'ִ1wg[7O$kb Nc'O[uYn$W;cvGzeޱe{~IrZr Y-Dϋ % ď^}2c|sCu!W)3Gm@O$z_n: ~p򒆥=?Pngَ6};V.<$QmX$[{389'1JnMyqb0b1U_rkɢ{4õ =jͪj0B]lpܟ`9SV.@\:߶ޙiiy"!c϶{aREGWfp>%ԯL9!qJWElױsoo%+B2^m~]XS4p%8eB|XZϡ,ƻGrhvSlJ Et7*:3$*2NzًCEL[ù5 ";<.3?Ny| T6:}߽pn͞g JŕsF:~y'M[Iִ|lr0yS؃Vt`HXWb*\ͶyyŪEd溹q{'5HV=(E0j:@qR~IT?LԊ۳NRAQrjАipH+x՗L~ cr#!!G,?+u=jW\I:0yo~M#`N2$H% nKPm.%Ca~c%j7 *x^F?0Ȭy*7'ft[Ki0̻79?^1Ҹ m4&H-ך/mw0Qz Ooj.@8sbi-9P;4Иb9zJjba#4P"S4y8&OVߌT;x~ ZN}j%qړ-D5= WI6ITGMm;:~ΐ-֠!<1Rot2A;)0% nX V]MzW$c[l&=[z}j>= k犮͑5]N:Duڡs1WsިLfyE5f?aҕzw=})XDޤ}XSXFjcUbab&ac Ϧci OZؙ¦N(Inۓ֜R"M]nY@9a~KyPqx9Οf ~bOZodݍ9b7wc( <ԎnzR)XVsg=hz*&nhOqQ{K5<^`zO뎸7? ZǤ+'Jd~ڏn<gXSLH/)]֬}C wx@*!}k J\&v c ZϛĚvU/_\=Zf{$dg!Iҹ99J*RGyl[RVYcʪOqcr %3;gA*!uբh6X.cܞU(lE qhœJ;f]fݒ}xՅ+gu4 ⭾NfSG'Ey/2P9WXbWDz3r{TNi!mgU?jյSS@zܒb<y4Ri5M@Ԯo'֊/9ŋuT~+X𾝑ٳ}1לW [u 23Ұ5KYkZ5՗c{ja|>Y16lXvWO9pjNո.xȃ*  xX4j6f>@0o1ﳐI~-ƯtM*g ?2ZłI5Ԫx\ '5tiX*ϘP[61i̹ߐ+E##5p ߥF~oʩ܂EpH{Tgu[!Tc?KB+2&H3Ԭ?:M隑EXϨ(߂Xu Y9ֲֳ58E< MjBQM -3HU./n xox}'Qn0)8?4wkY-$0BOLuɥ<8Rѵ+ptٓuXH6r1ɬ}EdT~GByN*܉Z1W{z>GXr#8CouhX1J w#-#-le=7ddgڡU5f(ly n1Q5jK}3@#Tx\үDJm$~fjNr@ORi6z怍V<,p 摀^<})E?E 6%`2Ձ*A8+13wak U9$0UebZ]4\WR,s4Cry {ifI_&v) 3뎕1qIރWKRp?ԻE?g\}j=vq1:u0S7j9 ui8>#(#9iO)0#,sC' uJ*)$`آȫs[^i #N abDΊ(KQ@=ɧdEP3yE 3})J H:B0qE kuGA8(a4Ōh (;TLH?PE#? they have set for themselves. Testing the vertical jump and 10-yard sprint every four weeks is also an excellent indicator of progress. I have observed that when athletes can see direct results from documenting themselves, they are encouraged to stick with it and push even harder to reach their next level. Goal setting is a foundation for success. Teaching the athletes to spot properly and encourage each other is another element that is imperative; not only for safety reasons, but by working together to make each other better, they are developing a sense of unity that they will take with them throughout their athletic careers. These are all habits that I, as their coach, hope they will never break.<br>Technique-perfect technique-is the emphasis, not poundage. We approach the weight room as if it were a practice. Our goal is to have perfect practice. Each lifter is expected to complete two sets of ten with perfect technique on the bench press, squat, box squat and towel bench before they progress to the next level, which equals another five pounds. They must do two sets of five repetitions on the power clean and power snatch. The only core lift we don t currently do at the Jr. high level is the dead lift, due to time constraints. We do, however, do the straight leg dead lift with very light weight.<br>Two important elements of the Centennial BFS Readiness Program that must not be overlooked are the flexibility and conditioning sessions. Our philosophy is to develop explosive power for speed in the weight room, and then teach them the proper sprint techniques. Form running, box jumping, upper-body plyometrics, and agility stations are all huge parts of this program. Flexibility should never be overlooked. I spend a lot of time verbally explaining and emphasizing the importance of flexibility. If these young athletes know at an early stage in their athletic careers that this is part of the entire package, it will not be a stumbling block at a later age when trying to implement flexibility and conditioning into the  lifting program. I am a firm believer that these  non-lifting elements give the added advantage of quick and safe gains in strength and speed.<br>In rounding out the BFS athlete, we at Centennial have incorporated the Be An 11 Guidebook into our seventh grade health class. The Guidebook is being used as part of their daily coursework. Instilling character and championship princi