JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?G|qAbzka R S1ғ#ҋp)O$b+)oTwfڍz#&GIpz7q@'H3H=(2AѸ#4(xZ9v4Yi` R94$jMiꅩ IP㸡 qXQQ4Q`/ DM;푁ŤB,<%1=}i4~OHajզHQ֨)'&-t Ho0Zm Ra=I+RZ5NC# NI=VO)HȜ;.a\'j@ZrDr2I$YvMuZ~^7(J K8}ܓ\롃Y_dy2EHZhTLJO [jp4i~~|qnsn ^W]82+ Jqq& D1{SmI`na0kC-KLr"r;VfӞ9SA$DoW;vتE]CQ;$F\H+k8MelTv5qZ(tks ġ2b[EIrH%%ϩjI\8֦#Fp͜t`hH+̈́ .7y?J\WDەٙƓ!|v2;-ufnjzD[7̧=ҳ.$~5jWMn4)j\\7NASxYc8PFKRɧ!dQn1M&%k~q7vEolCK V3sZ?.FskaӴ.o&)7ߊ.^_!WhCTJgPġj:7ĝxoz61+Ȫۖ𜱅IѭᷔT$Vq=ZniVn?0+#R TuQ)GWfYxmh$9e*baj4 J!eU|wn;V 5ה9/ E!s{\l$`!e8J6e Eh= [i>#8L=GQJop1S%/*ml)[Ixp>ZIz 2psdc޷<;l$DqVSL'70Kņ V3j:}ͫ$npcr4G l-|YE Zр^ ]rW-o%.ݡHd!["Kk6?Z.- qH?t֭Iw<;\ peys0 Y,O9VqcU~픂AsնuA Fd#s'ڶ4dmbWAg$m1# jx5f'Ԓf]Re$VMj%<@r+zdEJHMCwzēU;)3=oxjtQ:n]sVX#Er`۟'']q۰1`4Bio[*7o;CV,H$ӅĻbMjt2ia}E~m;MrkC[pꖥͧΪ BFPz}kgþW[E"d]`~Tu$ $t*, .B1MK;m]z]uhќ8Mҹ-A؏ή첹6桫A?Ar ]E&ڼEy/#HԳ٦-#h%ιWO^]#=*di+Rۚ_HڣtRj1He$VԒrICl3O9zQ^N6ۻ=dab-rJXWeM G FqUyrGs֟#H'1TSuVvϵs2)Fe=5jVr]>ctpx=%\A֔C^-j>;Pɦj3[ɜ;Oj)i0j@&!9Wj]y-@Z]UZ1&OS߭uΫp-ֱ" n5ҭ]IRFxy TUb:iZ^"syJ 궷1XY[ĪakfAqWӎ):9W $o{ 9#\P)[cLRƪ:/c[$cb{VnY eH+"Br* Қ=CAkX9g9ILrh o|Q[Z&z[ޚ[ޤ(!*?.Z'=I!0F23UwLOzn}.Tc?C]WFSGW6coY7UbVgC =q6>$qͶcSk̪mO$=>$p%(C\9v=U-q4$NMF}xwҚAs֛Z ɦ83twǥq0H#^a YO0K֛zێ)zUbnڝ[h8~&G:) Q8ua~&rQ}&qTԚHF#q۠c Tv*J̸_3W?bԜQ“`-r5NmKQmЙvzUk(ƭD<}nyLPz2\ciq5]jSSI^¦NiHi.޲hd`Q(iqf#;´_!_X 8qE\:@S_T1mOUF|b \o񢊄D2EOW_/h wMkT q)<4QRͨ|G=pұ,I㩪hlv2+V 439QHʷgI#w6Ku[al&a'+Resʻ<br>If you or your program have not enforced a flexibility program or made it part of your daily practice then you have not come close to reaching your top potential as an athlete or team. It s just another way of helping yourself or your teams become Bigger/Better Faster Stronger.<br>rting movements the range of motion in which there is the highest demand for force production. Let s use the example of a volleyball player.<br>According to accentuation theory, there is little need for elite volleyball players to develop strength in the deep squat position because when they jump, their legs seldom bend beyond the level of a quarter squat. For a scientific consideration of squatting depth, a good source is Vladimir M. Zatsiorsky, a respected Russian sport scientist who served for 18 years as chair of the Department of Biomechanics at the Central Institute of Physical Culture in Moscow. He discusses the accentuation principle in detail in his textbook Science and Practice of Strength Training. <br>Zatsiorsky says that if an elite volleyball player were to perform lower body workouts that consisted of partial squats, full squats and leg presses, 60 percent of the total work performed should be with partial squats and only 25 percent with full squats. One reason is that the weight used in a full squat is considerably less than that used in a partial squat (or the BFS box squat), and as such the most important portion of the athlete s lower-body strength curve will not receive maximal overload. (Incidentally, performing full-range exercises adheres to a workout strategy called peak-contraction training.)<br>Accentuation training is popular because it fulfills the requirements of exercise specificity. The principle of exercise specificity says exercises that have the most carryover to specific athletic activities share the same biomechanical properties as the activities the athlete seeks to improve. For example, because a power clean is basically a jump with weights, it would be a better exercise than a bench press for improving the vertical jump of a volleyball player. In fact, as I pointed out in my article  The Power of Giants in the Spring 2001 issue, shot putters who practice the power clean often have exceptional vertical jumps, even those athletes who weigh over 300 pounds. <br>Accentuation training is especially needed in such sports as figure skating, since the additional bodyweight developed from full squats could add extra muscle mass that would decrease jumping height (and, for some athletes, adversely affect the aesthetics of the performance, which greatly influence the athletes placement). Other athletes who may not want to develop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of start