JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?EqڤиQ5(➪@P0`S=i?om)(OjB`j=;S'=*_j+0}6_j`@Q0qQJ簢EˠSǸH;1Ͷuk1%`Gz]T,(/Pt {p+ǎd.Ӵ]2nykR+)\6D-^OyHǩ+!1SQrU?{cfŽНniU+Ӽ7E˕NS^'. L\3Kooxt |e权77`ΦP_({[*6IƘd2ǭii2U ~VzGlW&5I,BpO_νMt<2CXi^VJ>rnG%cJm*kI㴷T:@l`ft*?tT}M+Wu荥oj[jɊe] p:W Z:Bboμ mxD<4A$ߊA?c+ gQҽjE&kuÝ=Ա^O^&46t*e?:Y õ~V!ͽpmZd:d1̥a~5ř|RMi7?f,];5=*&*wBځ0?^␊x 5$k>ReF~v1NS,@_Rq\湥êBwyI"Sy~7Mqsw#3v`)K|dkk޹; >{[HdȻK9۷&i#G=)@S$r;ӵgʘo<ߥwylp\ 0p9Um)KQ&pI1>k;/1:'ZW@4-;I(bqX跖weU2aM'I&b\qتךDEkKd=YIҹYBkmC26KVͽĐ=͍C8zܭ2 ڡxeiX\]\>$XX5VZa-4 ~ ml_zlm6y KuBhwʲ8AL9P1F?YSk]>癳'nb&0qO&?J"Y'%𵜚lQ&?SKWUXy2.o Pxz&by 0U9f!8_9OU=VFqQEn+<*:?%"/?T-)nxNpj,@˺5A5Zo'GzEcVː1ăZJ.c>KtGVV?ֆd l?CүxSG[>4 maSw\Y]*_B]Hi P4XՖѕdH0l_tJ"63/=XWYluKhU!6~ӡ8!EcFp4v&1zEm )mgֱuL]b̊ZAꈭkY?mF1>.omYvba{ T:'c3Pvw{:71֖loے#^XVVpN:4LB%)YhupWjKX"@ U$A=*敡0Aviv3XL"~sUN-zʳ`ܚԋ]T\=j=ǓR[[ J#s^-ji(Bs gL R\x>n5+8یO]ϞiQENRt/VuŬNQӚڒO,sI2cco Iu(\qzL'!.QLQQ0qEhfk=>CMnA#ִ *?-UL 6hMѰ)"CF}'d@sUy`})Y0Fz| p98qy:{Qs^*1޼Y^iz 9>[h〣k֤!Rn8s^g =2Xt sԑxSRd=s~\lgWCh%k5]Bd cd?[cwRJǴchX<+ڷUw:CrQD5uK$XdIYx^)-˨.#l!p f,'(v~B5Ur9Ǧzk '!0ʤp}#a ءԴױ$JH?RzӗĖ:FPOXN7GNmw=7JR\1 sF/-(޶.EU O=1\z구%IcYfo]!Xc]9><Vl#{8ZZ{K)"wS!$gCwK9 *L2vUlcƯu&m:cO.!«څtͽ~BǑۉ!zaR6*6+ÚD\O^!8(8U 0#Uc͜sӏz*MΕpDfX;ÑI܏qڬ< UxOd;?)vck$~q5ks.㙚0%ʟ1R)luHg#(03R!Xfɶ,),*4灎5k#R οmc{9sYr'ȌcU9F?]G!L&7䄞H8XcM,#y9`vVOaןQTث ]듌VdV5΁s25<}USe<#T Gh$A*ޥvłĻJdF+(8*+sId;cD!>H]([ܹ":F2K0ʇBAd^:nP'773L6l kg{q{Et9SZmJűPZSN/4,7`K4B@Wkkg_ƧM:]>gB1@st$amw ouqs,]G>:q+˓=LOO֭GqP93Shhpu\6ԪK^9T;qN9fn #u-;%o/T*`Ƹk:`y[oc׫2` UC 2zz;_rOl20~x u-:$qgtRʍN*".~lVs!) GOdaPm=Ėdrx?^^݋s;0M&sڰI֮-";#m0_zoesn'H i漯>i.gQi/^z4ΪH5+MByW)̧ԟV$Mz3^U[\ޭ{E[pFt?gW тGg?ҷ@b`$/ S%i45;W]2;@wNMeYO3d{Kg:z H <P><STRONG>THE THIRD STEP:</STRONG> With the dowels, have the students practice jumping straight up in the air as demonstrated by Danelle in photo #3. She is also concentrating on keeping her elbows high with the dowel kept close to the body. The dowel should move in a straight upward path. Notice her eyes are focused up which is good but she should try to keep her feet straight; not pointed out.&nbsp;</P> <P><STRONG>THE FOURTH STEP:</STRONG> With the dowels, land in an <U>Athletic Stance</U> as shown in photos #4 and #5. The knees must bend as you land. Many students will want to land with their knees locked which is very wrong. Have a student jump off a chair and have everyone look at his knees. They will naturally bend to break the fall. The Power Clean is no different: You jump straight up as high as you can, then when you land you bend your knees to break the fall.&nbsp;</P> <P>The Athletic Stance is wider than a jump stance and the toes are pointed out slightly for balance. Therefore, the feet will pop out slightly when you land. The Athletic Stance is a "ready position" used in many sports. Think of a shortstop, a line-backer, a defensive basketball player or a tennis player. I want an athlete to practice landing and balancing himself with a weight from this athletic stance. Both Matt and Danelle have landed in a perfect Athletic Stance.&nbsp;</P> <P>Photo #6 shows a happy Coach Kirkman with Matt in a perfect jump position and Danelle racking the dowel perfectly from an Athletic Stance.&nbsp;</P> <P><STRONG>THE FIFTH STEP:</STRONG> Using the bar from the floor, teach the starting position. Look at Danelle in Photo #7. She is in a Jump Stance with hips down, elbows locked and wrists slightly rolled forward. Danelle is using the Aluma-Lite Bar with the BFS 10-pound Bumper Plates. Photo #8 shows Matt trying to Power Clean from an Athletic Stance. This is wrong. Just look at his knees. This is weak and dangerous. Also, this could be a photo of Matt setting the weight down after a Power Clean which would also be bad. You must pick up a weight <U>or</U> set down a weight from a Jump Stance!&nbsp;</P> <P>Practice picking up the weight from the floor in a controlled motion as pictured in Photo #9. Matt has his chest spread so that his lower back really looks good. His elbows are locked and Coach Kirkman is a happy camper.&nbsp;</P> <P><STRONG>THE SIXTH STEP:</STRONG> Using the bar again, <U>practice jumping</U> once the bar is just above the knees. Use the same technique as when the dowel was used. Concentrate on jumping just as you would do a vertical jump. If it does not look exactly like a vertical jump, then you have done it wrong. It's that simple! Flat out simple. do not underestimate this point. This is where even Division One athletes get into trouble and where any coach can become an expert by merely looking at the lifter's knees. Simple: do the knees look like a vertical jump?&nbsp;</P> <P>Photo #10 shows a common problem especially with girls and junior high boy