JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?u S\.qeo vKr^xBIrZ/ ʯtq0kWTN=h/ _W_G_ZGa}nV06ېO8 :ߥw,!3&eXdc\<A{MX@JK`H#G ڛmNku8k"xSIrA=* &gZrKpcn)k׈;tm0*ݰ$W:7Ռ(Zkhͻ#;0}t3+Z)W4AO]k>\ncl _CCO}.oۄx?ҭi->I &RY1=s@^ 壒A#\÷AUݬe?eĖ̀*Jv? ]k(ؐ:4oh$i&bb4_ h4Dhw 26 VYXq '6x\X :~`;Y׈|3mZĪ\Ef?VbNr{jί M_H{}cMxbg3 w4c#^Jc ixn{WtrxVx8<޳[/5IY= A Ρ{[dgߨnq#8jx߇Q<@!F T0<"/Ajׅjnd!~vSܜMuӿ/Po'7DboCcZZ=ލid 2lFAB$Ju~j4 e[]E@2~cԚ{M6\][*(vy$pvVLVC1<Ӹ#V۾1,rH23͗{;^5Uǯz;].qZխNhT|Qu ǃɲemӰqޯhǴZI~& A Z\,1+&>wpEhkF[m-܄}UuFN,D@ TzU g۞aʮa 8_h>ki q 35j{$gk+C`eU\f#Y> Dಂ9VCt*G i~ ݤ2wnUČ9{ ֶ=xD[i$eTd^O.huS@tsYu{Ď0p O8?g2<sM4?בb`rqڵt5mq/DgxIőDY  ͟9溍@:{Gk8)VNt?EsOg-+9n[p5t[?_EsZ΁vAwDx]kL[gx +CZ[ET4iZtVp:cG |Vc?i"D_銢T+l0a~t]v]REXA&6袀4A^dTVSm&?[0ޓtQ@-3zue-3-8sO6Zm`2c8glel Squat, Box Squat and Front Squat are excellent core lift multi-joint lifts that strengthen the important body areas.&nbsp; The Straight Leg Dead Lift, Lunges and the Glute Ham exercise are important auxiliary lifts for jumping power.&nbsp; I don't recommend Jump Squats because of the way we do our Power Cleans.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>Power Cleans, if done as we prescribe at BFS, will develop explosive power.&nbsp; There is absolutely no question that transfer of power developed in the weight room to the Vertical Jump or Standing Long Jump will occur.&nbsp; We always get into a jumping stance with toes straight and bring the bar in a controlled manner just above the knees.&nbsp; The lower back, hips, legs, head and upper torso must look the same as a Vertical Jump.&nbsp; Then we jump straight up as high and as explosively as possible.&nbsp; The legs, especially at the knee joint, should look <U>exactly</U> like a Vertical Jump.&nbsp; We are merely using the overload principle.&nbsp; We do a Vertical Jump with a weight and gradually add more and more weight.&nbsp; As this is done, we can anticipate dramatic increases in an athletes Vertical Jump.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG><U>CHALLENGE:</U>&nbsp;</STRONG> I believe Power Cleans from the floor are superior than Hang Cleans in developing jumping power.&nbsp; I know many Division I schools do only Hang Cleans thinking they will get the same results.&nbsp; I think not.&nbsp; What a great study!&nbsp; Notice I said, "tthink." I am not positive.&nbsp; I would love to see some research on this subject.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>III. PLYOMETRICS:</STRONG></DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>There are three levels of ploymetrics that help jumping power.&nbsp;First is lower level drills of skipping, hopping and jumping drills with no accessory apparatus.&nbsp; Second is medium level drills using some form of apparatus, starting and ending with feet on the ground.&nbsp; The third level is Plyometric Box Jumping.&nbsp;