JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?AvɎGVmfS=VgCIޘu()b{ջxGX 02+Eό+{* ,K[8sTQ$msΤX z#%ϝ;0z !kQf.:VT'dκԡ-**xU<{Xdkm  e0G\zWIĄ'ژJP1+M",pzSmeYq.9e~J==H#Wk0K3TE.KFN.O_jM34?\׈t77=nO e,k=N1Hn`W.dw'zwg":F1Oι()Q̪O>fE$=zU9 OSiɪYQqG3QgRZS! v`#<ʊ)YJAa$^AmEgVWVt<לky4Ȝ1 ƻ,oUv [9.*5'5Szӓ=^M:Eҵ,lM[xԖew=ѹ8|slsL)ڹe.7R͜%8[LSv57 ~'y`JjG:luVMQQ2:Dtڲ G 1;8``WUjsC- p5,eǯ[Nޞ\U9@gMݲ;4@c!I0@zTMj*޵WB3ps)CleQL>[[&yENo|#^^ti.cU I2JgJgráb漯MUN`h&ֺ>Ȃ$2U=p:oic| ͸~ fEs"7}EcV7G^ 6#OE,ڍIn%&8ɚHH?w4P .r6~ox3U?F UA匬k<ֆ-ێEr_[ۏE:e %&XKk nJ;>٫W98S^uhכ-jqiRH-$͓L 2 GL6GQ^/Gإ슷.'`yk4?έk:-u4! t93YUSEq\׉44}4]0G?[:a\9yS<1*q~$2`2kb{{.U=FI-Y#r2GZa%%sɫM\˒v`rp3P5G8m<*idax5VX$X( f4zJ ]3M^״sP.Y?XQgUzjq827U]Lkۍ3nϽ:/߰F  >F8@R#,]l:&da;e'hgYx^ /rqGVPx=,Q9]9lṶ(g>p*M3N3jKhvdFN a" s 'wZo&2fGN=\yyˎV 㠨ƅRq}*A jvsGqx=RqI$sPO,jHVpX[ʱƀ2OZ/XdݐCQEƽer Qo\~8sBJ \34@#PerCyX pErڎod6@ɮH['W?'aSך̣}B,P"H^?OOq<+SMmNGw&y l>gۘgGjc[uFӱHTr}= c# jO(P4zݻ e-.~j ğ֠j9Gk4)tݎ9Ve89=]Vm]٬f r*\).NIќއ)gF]3_ԓH% NIU{xI$jRd,zץoJ_2W?/s8+ʴk.sy4HpS{w65MjB~/0o?ws,[ ]ȮtG˒::J>j wwD(J$g5/ /$YF>}*HN=Ȗ$!%e,1淎B6hMc5\5nUѦP·,(/)I%#<A2.A99h&C[@V@Gƙ g +l銕#Q_Ϋa&1ޑi\ARNJQ?IenDxUP9\k+*C;w ~EQG sZS2 O*W(/-wW~_)W ijܘBKaTCl$y!؆hB$w;T1SKkjEIH<:A sv#z5?̉s"[*m?WMk~lPf4.2;O\YR4XC'b;Y1x/Dҵ8{ǁ*N{c8[bB?#C} Jڲ5aD# I@kh"6Jj@0p\1r3naɡ9# ׵cG?b9o{M"#.Y l0L@ʋ lCԓ֪AD,֖F2RVKzXG?u*{=#sQZWv~E X rs#v -#fi 2 7,`IҒ$fR!\t5ܜ1ɧbFxCLw,JH4rvyr[=hɏ JQ$K!,9 6c(%]=!S2M}şnp^3HjNclC;6B8i5岻?H:4B7lN" (^BWۉqh/i(O#Bb,P(=[+#Ҡ0ب&}_ Qa*PrKx8隲Jm?ZlvRrv$e.YTT[7k qWarPIޙ5m.U8p(A̺m*7CڦBJAB4+n 43=4M?LWC^0`69f(c/CVbZFd,G8? L#h\犚Ls#B3na b$|9Yؒludcj6daU?=W#ޘ+p@0j)6_8; ʊGE:8&Xb$,L>샞sTcpr1ո\/ˀ*,CeH )B<,>NfDH=|qӌG%*x4 uj$K2P>L ^I=x a}Q9>ǥFf&HO*t`"qQ,5@`~Y#9ګX AerB\(D_|6$``:$W[q|)sڭ6] {ӑ=@)JVf%YAZ-+3TK$ܤgI+ jblQ#cbb 6cҘ.6# UHQ9 UB %H:S6A!"Y 9Oj$+"a>=FC\j3(| b\»:P4e՗<" &W=ju!߼(',Ѩڬcb J)R{QU$SqQ`e]QFH$qERn<6=qVNE"u`8Rp$ R1Qpsi!*P]:жz=jW fR+cQ,w烎)fn#94QB+&A3EF,| %DJ#F%E-ʾg aGQeryUWp'Tp2;tp8JΚSlpESE"RN\wQEPis different in what works best in coordinating the lift off. Some lifters want to be in control and give the signal for the liftoff. Other lifters trust the captain of the spotting team and wait for the captain s signal. <br>To all coaches and strength coaches: I recommend that you make a copy of this article and post it for liability considerations. You could also make sure every student gets a copy on the first day of class. Good luck and be safe.ese throwers were around 6-4 and 270 pounds with 4.6 speed. Some even better than that. Other sports started to learn this secret: football programs started learning in the 1970's, basketball in the 1980's and baseball in the 1990's.<br>However, there are still some huge misconceptions prevalent in all sports but especially baseball since they are the last ones to weight train. Most important is the understanding of the source of power in throwing or hitting. At first glance, it would seem to be centered in the arms. After all, you hold the ball and bat with your hands. Therefore, many baseball players who do lift concentrate on wrist curls, forearm and shoulder work.<br>This should never be the main thrust. The exercises for these areas are called specific auxiliary exercises. The true source of strength and power for a baseball player is centered in the hips and legs. Look at the photos of the two athletes shown from the waist down. One is Sammy Sosa who hit 66 home runs this year. The other is of a Discus thrower. Notice the similarity of the hip and leg position as you look at their full picture on the next page. <br>If a Discus thrower were to train only on upper body specific auxiliary and even lifts, he would fail miserably because of lack of leg and hip strength and explosive power. Maximizing a baseball player's potential does not mean doing leg extensions, leg curls and machine hip and leg exercises for the lower body. Baseball players must Parallel Squat and Power Clean to develop their maximum power. If baseball players were to really get after these two lifts and do them correctly, you'd have to do one of two things. Either move the fences back another 50 feet or get used to football-like scores.<br>Baseball players should also do quick foot drills, stretch for speed and jumping power, sprint train and plyometric train. We also do not want to overtrain in the weight room. The maximum time in the weight room should be 45 to 75 minutes three times per week in the off-season and two 30-45 minute workouts twice per week during the season.<br>GET STARTED NOW!<br><br>The best time to start is now. Junior High is a perfect time to start. Get on the BFS Readiness Program. We have the Total Program Book, Readiness Workout Cards, a Readiness Video and even special Readiness equipment. Just give us a call. The high school and college athlete is at the age to really get after it and make success happen. Get the Total Program Book, the Set-Rep Log Book and the Total Program Video. The pro-level is the toughest time to start because there are so many games. Athletes over 28 who play over 100 games a year have a difficult time maintaining a workout schedule an