JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Jv:4{Ƽ++](K"w-̍,^G噏&'-N,F24,ugW}BVӳ7Xڥ|=mc>Gq~5"Cw# GFknH=YynO8#kJŚœ|r8 oqR mA2TE8@vMDfwzgHumH+Z̒GU5Y{%P` U`^Nڕ_ض6lcژnOJGtAA$S('TEi~ms})0Z($@]R#i-rt 1a #Q6.r+s~gӤr ^7Ҹ6 Z|]a$bE?)׭sTȮttSr#it1GҚORntå'M-I@QtҌ:P›F~(Mx=(^8$m_1d=qK :F}sr;zޑvBUu4 Gi?5z_] Y"C1p=j[GM<Yßdzۥ7N[O"mz?JIEن>)1(ӥ˥) tҀJB~t'@ zSOz(Uu*#WxJ>ʌy01J8JjMjJ5u D$azṏ˞(B>"| 9lGz|_Usj.Yĕg4pr9Iѿכ:3Fk^veCQin98t1 >Nq>K叠8bX 9'\-Zcg@8 n\xF >*qt=GcycV}>'`Sע++e*T^9ctLl w5^kVCGSh$6N=JLAG҃LzPqIt=JCPRŠҜҘ? p:PSژ#8~ x'׵.Ojh)vO.Jo(E;9㎕7,rf\q].GF~)~%9wY\isYs R föVW+`;{`<_"EZ'jp3 )ٞ9ǦFȀ;i~T/KP:RPEl68s1O8_ʬM=QBpUhk+ ی_ 2qϠU ZFkE50(¸ec]H#s$|i[*~gI~T~UG.}JL7*BJ@) Rgt4 yR(A`nӷ{87Q @ngލ&z3)sʀK*=z6o30ZOFy] *]|mV}-`yLqeXY*r:U+1s&}DjFWK5,Ҭc%Jr; < .42EϸIf43ץ>(!?Qs@ޚ8K@gߵihsڌя~~=Ͽjm%Lʒe*++F7TbH·n=fM0QFv󧹯0#(gzQ% z U[O ELX8GW^W[in%G;YB#<+ԂdsמIk;q,)WMiZL6f7HzZ"ҬnjZ*w'Ͻ 3SN>xQqϽ :<# \MFd_ @-抍@\Q@̮N2\4Jrq (z,5G?zz }O֐竟Ύ{;MQ]'P[Gq"8:(hi|JЄMUU6E_Aϭy/ fJ2a*xpi.fp[g19r yֵ9k5S4%# qS W1^vn\ %ZX?*yP{W}bpf~}X XYsCLGGp.̉Sr)İ͚φ'E"ަCrj})6@CAes" T A=hƣ?OJ(젟1N)A b?ÇxT1H--HG&V}]e>j›O@}:KHGhnە_ \ȶlLK8;1j MRc}3#gRH,O.^9W[Y&.v9Tfݾu#פWS3~5ȒȽH*v@@x;.dwmbAv%x|=(PCoach Schmidt s number one priority is speed. He works on speed 3 times per week and emphasizes sprint mechanics and overspeed training.  The weakest point in sprinting, claims Coach Schmidt,  is sprinting mechanics. We work on running form and explosiveness through the ground with the ball of the foot. Plyometrics help our athletes understand this concept. Therefore, Box Jumping, Bounding, Hurdle Hops and Skips are an important part of our overall speed development program. <br>Coach Schmidt advises,  Keep your drills simple and not too many. Get really good at a few things. It can be like having too many plays in football. He loves pulling sleds and does all of his plyometric drills with weighted vests in order to get used to what football pads feel like. He starts with six pounds and works up to a 12-pound vest after 12 weeks.<br>  Everybody looks good in shorts, challenged Coach Schmidt,  but what about when you put the pads and helmet on.<br>Coach Schmidt has been coaching for 17 years. I asked him about the differences in athletes over this span of time.  Players have gotten stronger but the big difference is in their speed. Players today are much faster. The high school coaches are doing a better job every year and every year I think they just can t get any bigger but they do.<br> I would advise the high school coach to work his players hard on the Squat, Clean and Speed Development. Be able to watch, see and measure improvement in whatever you decide to work on. Organization is the key.<br> You also lift to prevent injuries. For example, we have two Glute-Ham machines. I feel that exercise is really important and believe it may be the primary reason we have only had one hamstring pull in two years.<br> Look at what is important today. Do today what will make you better tomorrow. Consistency is the key. You have got to stick with it not just get fired up for a couple of weeks and then quit. Make sure you get good rest and excellent nutrition. It all comes down to execution and motivation. Help your players understand the why and how of what you are doing. with one hand on the lower back and hook the other arm around the lifter's shoulder and chest . The crook of the elbow should be secured against the lifter's shoulder while the fist or hand is placed firmly in the middle of the chest. The spotter and lifter should coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-in, the chest spread and the head up. <br>A spotter should always be used when doing dead lifts with an Olympic bar except during power-lifting contests or for school records. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar ca