JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================LK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?NzօysoP0.Z,Gz % ^硌79'u3m+N5%#泘0*gP>V7XO Sͳ+X 琞(OB'O^Zid]ܠַ * ~LP7:HKd(U g~TNAґR@ꍰu8WeqA1I$ ;H`QTI$)X {}Y&(ē7bs4cH1=>9 2p8 z47z+s9A,}U$~drʌXV&Dʄ`yhsk" )n\02K6A{)$WLRzҖ4/ _#`)Vg7[APjej8YVMw늏V_ޤft=MUoRǦ]9[xns:q[3kE3Im*oSϗxǏ¹+w˓7i &;b1yϻosUt3Ңrkɝ͵@'h ǽs8-sSZjˍZ>YWlr ;Vnn`+0@<~u2՚t` Oݖh=9jmbXc" (xLmKy8%R Tr]QJq8T׹z[xvM][?5҉&|rݰ08*jśe)A3>;oP5)kq4s!Ag ±?[!F;#K# *o_΢lnGCDՎZ5&RRU[ IfwPwlqJn[ZXb:4wg_Д pSɓT ݅-^9`$ r HdF+}+vxairϭ[Q \Lt+ E"6ҦQR6&fݮm+ػ ڳdcwp-. V3ˌ1>ag`j5JO=:rQA$NXi’W⬶uc\j2rZѵ[%8dBѮ61='TR@Ŕħ'y?4TdӸ{9?ѢM1|Eqh@?  N&KeF9Xbmb*f'b2r0Y3ڝc IcQpl the BFS Program: <br><br>THE BFS DOT DRILL: This is a one-minute daily quick foot drill. The athletes use five different drills as a warm-up on a three-foot by two-foot area which consists of five dots like those on dice. We time and record best efforts. We are constantly striving to improve. We think it is a superior warm-up compared to jogging around a gym or track.<br><br>THE BFS 1-2-3-4 FLEXIBILITY PROGRAM: Others stretch to warm-up or to prevent injuries. We stretch for speed and jumping power and demand perfect technique to accomplish improvement in these areas. Our stretches have the added benefit of teaching speed and jumping technique. There is a synergistic effect in every aspect of the Total BFS Program. Our flexibility program, like the dot drill, is done daily by all athletes, both male and female, from junior high to even the pro level. <br><br>THE SIX BFS CORE LIFTS: Free weights are essential. We use the tr