JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================\K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?|W+"#(;n\I#LJzɹMTT=Yr[um%ON:Ogm.vapBM.mL40ؕ?!d Q/>5<=ORʓIAfFr:Gw!!|k&N_Oh [/(i(6Kivkg6ɤ_j̠|*}+< zN?޿'m~AeksD.ukn7Ɓ k58gO^D#̵8/&o  '=+HT)^3"C @iϯojRp=3.ZX-l\#5VՖW̘s\:V^$!Τ ~ :eWc;oԵ%؝!I>喐]K[Dm'{F:׳^XЙog$Ou5b7OcmxZYr߱a(}N)otctP܃Z4V]o.50Pр*]V8l ^|\U0lE_ BSj<uޟfOkɳ$p4Ց Wg Dɴ =%֗ć٭[gxS\\v@y\U5:TbVnuk+")oBG^qX7h}g%Snd7|M`ZˇbBʹF" HZY3\mRDVNLB5e^/adyScLg񞄚5(͹% (􁫾^Cm%iF}k?tKa@#"]Gc l6j}oS~ˁ Y0 rwfY=Qp6f/awFu@ŕx$F3.9rKt6JO78?p>+(HЅ>Pjc&rW% =0 L *내QyVխ7$ZU&%%.%.2yg VCtYr8ی[ Udm SjX(ٸ=sխooGm'ߚmA4[^9z[[r[- .GovCRqv;(\?3T3Gl\p}H[- r ]Z1۰&QjOۯҹ[ͬ[ ˒ׯNE]j7>*g4ر_ '5xG|>m<#EO"x$aL]s^QoTF*J+hdk to the middle. Repeat quickly for a total of five reps.<br>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.lished and virtually every athlete can break 8 or more of these personal records every week, month after month after mo