JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================pK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?pҹ=vq'01]'QxPge5je+.2O9cMT!r>,ڍM44p1ޕVkx9>.>Uc?JtMrAK.,8T#8UACi-+h@V G=zq[ ]J$ V$O6,okE ng'KVhm$3Ik${o/m'1QX "d. 8zXlE'r+uTR-<yLfG'G2 NEp v;YɟI{h|a{$ҰuvAICY >us:j",?y8]*I|3ٳ8\k8jbcҍ(ӥm嶅#;;kS^Tc\?5ЩUBoCKZ 98\$` ĸݯs[yf`v~)= [FsiNn2vo CE˭&SR~gxKXѴi不HJT3z]2^j5HO4crdtZQe[Qă=c[^$vlT}mRJQREt}?8>XDP(?US%=Ii Ө"]pC$}Oc Џ\$ᱷwqK8jTX4(Is ` &d\8f*9 ^$*#r۠d9#Xt#el[>D_PEĚiðhBɫFBI#ױ(4ֶ`h̟1q^^ P Y\R[!w?68c+Nh(4h qԫ!Gc {9 \XX l~Qn=QbO 4(?Jchings from a BFS Clinic will experience a complete paradigm shift. A unified program will be adopted. Coaches will all use the same terminology on coaching technique. All coaches will commit to two thirty-minute in-season workouts per week. All sports, in both boys and girls teams, will do the same program. Therefore, the two and three sport athletes have continuity and just don't miss a beat in the transition from one sport to the next. Everyone does the BFS Dot Drill for quick feet. Everyone does the BFS 1-2-3-4 Flexibility program for speed and jumping power. Everyone includesll keep athletes from trying to load up the bar which can be unsafe<br> <br>Flexibility<br><br>4. You Must Stretch Correctly and Hard Everyday<br>The further the muscle can stretch, the further the leg or any muscle can travel. When muscles are free and loose it makes the motion of that muscle more fluid and functional. This smooth motion takes the power from the muscle and transfers it smoothly and quickly to the ground; greatly increasing the speed.<br><br>Plyometrics<br><br>5. Do Jumping and Bounding Plyometrics Twice per Week<br>Plyometrics ridge the gap between the work in the weightrlot or situation whether it be a block schedule or a shortened 40-minute period. You can offer a watered down circuit training class or have students workout on a bunch of machines or universal type machine. Instead, do the BFS program. It w