JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?l5ռr}9?bxr0g@辕RvRjd÷ *XbXmU\#!zcwr YO<EmɶӢ@#ȭ84{!Ygv+>t- +E̜df6FtPFx8jS`W1Ul٢@KUs"Mg'qL^*"yE9AҫJZ2:VT<'V=:L:Bf!yj FtNgz\CH ~\/zg$䬍)FWguzlYcBHc@>1r(*[Y#B|96EYTӋV  @54%g1 zSv  Fj0=T&3ޝp8QIy*c.yI)l۰9Qsk~'sI2=x5WchC}S?q ǵTIh}B"cqk|U>z|ZMq0fOZh)-#(9 scʕN*pWs&+ͣRי}F1+)ry.A 9J2= zf/x~NjԌV3 ( [:𛮙\Y!C#xvIɮ&kjgYĠ֓-#$o4 ;F:;]/hq^}#[#RVZik<gby᥼@MąʼnqԖ_jzʁ@9n03נq79Rݻ,Poaԥ>gc-ZtmoE+˼G\KݼowZ]Ic-W\OH\xeRr~K_E9YXfEgG۞#5^-B0}`Jg##&jèZ*, ᫰byċiYZ/!8⽧b,ەp_p:E^kvJs*/ڛּ۫Po4¿i] '\?swm"@yCS.>^}+ܬqOѪȌ,_Ε!2*)Sh.^[(\[譤T1DGװx=LE Lс\u籯=ڥOz>ò[#<S .i#[]J-ŕˡ KǶ>P =kKkKvhcpFG]' V"8Kc$W5,Drill 6 - Quarter Eagle: Start by facing the right ramp (Figure 6) and jump quickly forward to the right ramp (Figure 7) and pop back to the starting position (Figure 6). Now do a quarter turn facing the middle ramp and pop to the front ramp and back (Figure 2). Next, do a quarter trun to the left and jump to the left ramp (Figure 8) and back. Finally, do a quarter turn back to the middle and jump to the front ramp again and back. Then quarter turn back to the starting position (Figure 6). Repeat quickly for a total of five reps.<br>Athletes love the BFS Plyo Ramp. You can do five reps on all six drills in less than two minutes once you get the hang of it. Get an edge with lateral plyometrics and just hope your competition doesn t find out about these great drills in time for the next sport season. <br><br>Check your BFS Total Program book for specifics on performing plyo drills twice per week during the off-season and as time permits during the season. A complete plyometric program should include bounding or skip drills followed by plyometric box jumping. Testing of every athlete s vertical jump and standing long jump should be done once or twice per month.ON!<br>Some athletes who are younger and/or smaller can have gre