JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================tK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ҵWOԁI^kӵgxծFA\ rEWTXhqOSr;WoXH5e 2 pG\u;oC CKbbGjG,'RQS&%$n̘쥝mo;%YԑZ &J6jMSڮiv2]o ܎@Թ~VZxOߓ`s+~yQȭu}N2 YT?2̷.gscr{wI3=Etn)qYchKtXme6# ʽGE>%DS$>X+sO+6\6oqǭeh>Y/5*a@i:rmpJ8OLbz[۔[L,u5kB}`{Y4` ]v3j6v޾u;s4F3#}+IJդrK[ENYۨ5_IsjZ BW<}Ӧ 2Md|a:y#=JjNnNͫ+klzb[2"k)"! "iw-zXЉ` jo&OOjh[cѼ6(g֩EZ>>'GC5 '*L9ҹ{ Ior@N2 8N-lԼ^(ױ}Gһ[1p לKrB=zWUyjMJFnWg9j-6y9">OĶwzA bX>)-n5e1A< wk\\c1TI}..[WbU'JtwS:hc[KjH.Xz,5if|OJ\@@MGw˙.o0즹g{ӗ,lNG{ljRܤo&6p}~1u;`ec'?8=kNRԮ.&) {gcB3JR9g6z b`X<fr}ev{(}eӰ48SzU$3}F=yi.H$quCjBr|I` :<W#+!Yq @:M^U8#o~Z֎{1jh{&ݤ0U\cws0Dm,d"7# q5C4vۥ ߌ(օadcxHd12&]vdtM6V1$>vx=jUI5 a)-dp`t)4? Ic\aӭg|0mB̕dQ+5FԤ>tpqsoV,V牣(}1]-$ı_.9IiN ^)o, 6=Gj8x屯,ۙ^Ӯ.t죎c2ɻ@?mjZO$:-KEl`lǩ5a?:c 9鹍Int#Y##?Zez$fJG8Z4?,hA 4;vmϼ+u7QX$1<%x`UlFW^Z譌*Jj-uztH-R+#I/n.4csE+X9+B658>$rG+]JCc ';&hc7Y\O44%Eo(kp'ʣU++hi 7JWNh6cakez|W u2yu's Լjkó3IW^qI>.|-<LL Y%05ϙxtBm'T"c;Vr>zzWNE*#>ZxfV,,nf~"a[7: GJu G}+Ŭ^ܮ^HϨUOTN!&tw>"Ao)2.~Hq\;[mx#urEP`$W[>yZ m)I8S\$3Zv9FbHU~å{(#r†|4k\ծAgh)6d`Ս'P]s4VarιQff'kJsn9^l RZ&ibA'!e3J(g"hL.T(4.p)w^h[SOd1+T~QUz~vhQcKx;֯'$+j'wo sets of ten reps.<br>The Readiness Program consists of two different power movements on each of three different workouts per week (see chart). There is also a variation for a two workout schedule. In the first two months three core lifts can actually be done in less than twenty minutes. All athletes from all sports are to do fٺlr~w T~ @#ch"lLA`pV{]Q@ v#䞽꼸`>=9m`*,y6P>8ҥF`x)Z9R>kT q`EUMxcS}iaO'\g,4az6 {wl#}i<Z*I-Ų?@r any muscle can travel. When muscles are free and loose it makes the motion of that muscle more fluid and functional. This smooth motion takes the power from the muscle and transfers it smoothly and quickly to the ground greatly increasing the speed.<br>V. You Must Do Jumping and Bounding Plyometrics Twice per Week<br>Plyometrics bridge the gap between the work in the weight room and any arena or competition. This makes the power developed in the weight room functional. An excellent example of the occurred recently at a BFS clinic in Evangel Christian Academy in Shreveport, Louisiana. An athlete, Abraham Moody, did three consecutive long jumps for a total of 30 feet on his first attempt and 29-6 on his second. Then he spent tem minutes going through a BFS Box Jumping Plyometric routine immediately followed by another triple jump for an amazing 31 feet. He bridged the gap and jumped an extra foot!<br>The BFS 8 Point Sprint Technique<br>Now that the basic off-field exercise techniques have been covered, the BFS 8-point Sprint Technique Syste