JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?.n7J_D*0g< P֦E"@%GQ%f18KdXln`Wj9feO,zPR44n,G˜ 1jMPkW9Xkm1 @4v4KrH5J[yi%!YrAyV'c eϳ^ >#$t"Nٔ&hd9b~q櫸R4@͐ Zc74jJZȈm"_b 0\IQ;qVL;~✎;l.RAmKIx8g5u|6|,OOOJ2[#apO*yd 7![Z-VggH+kv;jԵ9%fxn*A17ںժ5ºi"G#r\`QR AUțǝyku2ˉ N=uR Vo'ܯ;MwRyM<)#z1a`E-zv;U"mcQK8Lj p3ݗ]WOTXN}899VGlڵmY\MoC562;B)[2!=7 Vz.KJDp21Tk3cM%&`m2%1'J}j'94&@FA'ufx}b,~\u_EI=I=R _ rosN9\#u[y$xm 'z(8=rz5I[ʏ\{*zұJNk6ēE+J<͸>$ۚ6%U@V]5F@B2j3URNlչ]c# :sK&7F۲:a9\Y} t~F0TT d\bi}^U&\1'>{F}c{XL#x|鏧%EeG?g]Y1.޲aY-I'ؐ2jcx)89=+Ijim]<_5P\_WIWm8XobGbǢN t)lJSɾ!ڽJddө 62zbŞm'gGqtL:rG~wSjAy: U>̚)c'ý]. ,t3>jʷyTǹU,4vd2ަAnM8ŭow>+[ p~f <s.3wx;V$L3ʉFIPcj߰o_8zнKHbht#x-$7khcmȦB@9[M%5 ޜ]Þ+Ҡ֛4B7}uq[vnդ0Gk£ ^7双&d=FHF/ئ[iS38T(6[ ur<tQU5B7RM#h'ݿ4YQˆP}Gk59tA1;N+4kR[(آVB>O8<{K ++;6{ &8ʋrNw4SXP]Cڧ#.${Y=Qo-fgLr=FkS:j=:e]ϒ 5I$m.[Z/_ۨ,H uN+tohڥ Gq˵@yu z2)sKumT`H@czמJKjJNlQ2:mժL`|r2z}+ueRF&dxR6ftu&h5}=7J+W!euk%!e!IY2S+<ˑOsAx&%t14>¸{xpZ{N..̶@{Ua k0ވAI4̲ O@{}CAVouH>M}N7g@1y^['sOmaѴFpָcH.|"TPki]wH¢Oiyg-:zk>+mXY‘`c8^kpHP0x$<#9hlWH} I jS* y'Vl01g 9C,MRywlm]JSjbnz0<=1V+5]$V9hDa} dL5BHv?S ؎"5&vk7[s++\eNF}Լ *3gg5yI_12/n8u+!imV'SsSgM|Cn۬.PXE]Դ5O±+.@vdBw%ǚĺ;K$u acֳ\>m|/9tͅzsnVue5o p)*r?1ь.ʈ0s_=A};ij{y>Sc+,"]c[!L֛MK8xfM?\ HN?(#=7W>l2e+wE%҈5o8##r2c\-2֢ŧ<DCR4pr7u1]mrzW|$s}o r"Qqҩ-&3'O _s^N&+c>V.Tʹ7 x?ʋ]ܿt>^ YdYCPc'+ u;tkX$>Tlr1&-l:(vP}"xnDbh-YK-FnHGpy<WEifVѤQ_ƒO4rvlxϴmGVZVi7[7q+4[ADBxm +ĵ=8#g%•#^fgn`;qjSnp{#HY',d $ uP,A%R=?Q;2sIZZ3ms{H3YBD<#&Yj5m2O-"F{{I߅rTx"0Z kFV2pf_dz58-0ғ3.wH8s⠵K h23J3lT5Bct4~f=HԺ犼AyzvѪěp9zW={[6^jrlq_P[ Ss/4FG:ױ=R7 >٢y]#Fߟ(V}:Z}=3cʁ%h;G=iƚ5nUi9:ׯ&灛-mpF=r?xC9!ON3|#5RqƮA#Cz"Z?q{(w#{rwzRд2C9j?c$A 4)!K<n%%޴Ihe6u:j6( +Damd=vƸVk"]vJ8Gֺv͉|@&l-84VL+ DǷ#סEͤϳ%|nB# :sN/uc\]vT[YFB>]7quߓxV1O'UN@j-a;~=o9ǕIط}Zk=Ny" ?"P[tT7rTz}=tx_QԦ3o2yz7FR[t5 iHZM-ocqu iPh,t'Һ/YdP^~`9]~bTrҤƥC< *kwXxEgwr购 |Jvnx  Vꒈ8Q#WF5ΚmрL9\]ۛ)59ti-w)yĸQ@"$`@GRק*6AۜdۓMMvĨ_2HCt贆)[Kٽ&G ]Bx%n =UČ|m@Dl1Pz#};]C}bL1*lt}$ DRrMW𶶺*+ :hx!7.2c >Xj\Fi^$1o?1svYsJ+ArjWJpe.kK+D)6 qⵓg4W-M2qAjH" $n;Okgºw6ӳm*r,D\]$VlxWZ^GbfݎC=9{@HH4pw*=+٠txlXi6ė2|?*}yh5 2 m3C"hBħ& =/M H%#[y=ztrJ{u=rv"Xn1P,aAcc 0R?H*Lν86B@)PSL+m\4*ēڵk76^zAX8*RwZK*&JcePai?Jk&8䔯n6W*68=c]zGǙ QC6`1 xqWිTݓWCi+ŷVr+#Cm7Y9icQ99Q+-IڃsGM(j{o5@!udTZ3f$t#Q Ngú7`Gss*OPkGrqidlR2vZa0vڧ=XV#&84!4Z5Tc};^Qdo_񖛠 ]\|ϥ; -.ON.rX?soIV9Yq!ּ[yYZqg Me3ݒ"~ϠWU7(NJ'l:W=b孱\*k^:aV{:r[hsڊS(nR^Q\l szh9QEIOct&3x_ICL1S?CE0<='5LvYX ʊ+J>#텵;w@+V¨ڣ+'BrЍzETr_OEZtʹ`?EI 71ES>HjwD6H*y q(ks"v|QUOqT/HVљݜ:j(g! 200 pounds on a Parallel Squat could most likely Box Squat 275 pounds with perfect form.<br><br>IV. Recovery Both In-Season and Off-season: As discussed in the Box Squat event at BFS clinics, the Box Squat is truly amazing as far as quick recovery. This fact has far reaching implications in the implementation of your total strength and conditioning program.<br>During the season an athlete or team now has the luxury of working out the day before the game if necessary. This means a Thursday Box Squat workout is fine before a Friday night football game. You can workout Monday before a Tuesday basketball game and so forth. This means, if the BFS Total Unified Program is implemented, that a three-sport high school athlete can get two great squat workouts in per week all-year-round.<br>During the off-season an athlete who Box Squats on Monday can enjoy a quality speed and plyometric workout on Tuesday. Thus, the Box Squat trained athlete usually has greater speed, explosive power and jumping improvement.<br><br>V. Learning to Squat: Basic squatting principles and technique are far easier to teach and learn with the Box Squat than Parallel, Front or even Half Squats. Even in very difficult cases, athletes can keep upright with a locked-in lower back when doing Box Squats. It would be almost impossible to find any athlete who couldn t Box Squat with reasonable form on the first day. This includes girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Squat are easily overcome with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the knees forward or rounding the back are almost naturally done correctly with the Box Squat. It is also very easy to set an athlete on the box or a chair and get everything (knees, feet, chest, head, lower back and eyes) looking perfect.<br><br><br>THE BASIC BOX <br>SQUAT TECHNIQUE<br>First, assume an athletic stance and squat done carefully under control on a box, high bench or BFS Squat Box. Take care not to plop down hard or out of control as this could cause injury, although the Box Squat is very forgiving. When contact is made, settle back in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. Finally, the athlete should drive up on his toes in an explosive type action at the last part of the lift. If the weight is too heavy to do this, the athlete should always try and have the feeling of coming up on the toes. The athlete should have the same feeling of blocking, tackling, rebounding or releasing a track implement at this final stage.<br><br><br>THE FINER POINTS<br>Obviously the height of the box makes a difference in the amount of weight that can be handled. The ideal starting point is about two-inches above parallel. Sometimes the tall, skinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete. The bottom line is control. If the athlete can t control his downward movement without plopping, then simply raise the box. <br>Normally, I le4Io".Wm$1m|#^C lcA,ipYm 8HC21iHSwxo!5Z:Don *]VPHX+:?jzqNk5] %m4рױS%v9'm,/h@zF1?&4bn5C _HmgeTP.Mj_Luǘlq>Rr#ܶ9UﭔUut̸[Q=Ýƞ4Wn%_(-CUkZl}̋VV1 T>5»6iػFe Z{!)j>[\][U^r]PHsqqruck3,uj@Ө{&aƘSL= m[;~I{#;k!Ҵޢ\KPzjJ~,\5j{仈D45Եʵ^'%:P c!Eժx #&Ӎo5\M'ҵ8MjewAօo۽x5g+6z->^hpʱ,ܩ s_ y j)B"+{cI|}&8 ׷phv AC]Z ښrdFWݖ7.|rx225c$.Ӎ]uk}ZH$1pK}]>~g"'!S\ dU%$Xկ&JAtpszɑ[O(`G%ee{xJ2E5kǭS=MUsH9=YX qhUlM &m- ́{*ն.q}zRho4. c3\M6RS+Fjw6PW_jӹ0u4&fjq%{6-ze`C|IUڰ^0$^~fv}{}anIJj# *U(/ne|X얌wg˙FAi#EŖGO+*4c4#ŕpTmXTȨo"xkUDÒcQWߗRIk|$390