JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================^K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?UcnAltј*Wviݍ)q.T={3U|-% ۱ֆݓ(B~5XZ1{z-6}\ۓa@_ƶ>2ǨSjԌ|l7lM:m)Syօ.reL"zW4ppdWھg{U f% $%*Amղ]h? =s^_ wϦ-/>/q\lXQe5jWF=@խ-Fm BmʁIo s h^/e{5ͤ3!z9!/^@.<9MxVShukcM96^41l=؎ +˸4-V1r A-oY5x ҳO@MGFr̷s^^̳]]O40$[^NKnݑ[Fr .P= {3<71#!@Ws-qpE`~iKS)ry1)3IՙƢi#+UbFP98 4dlW|6)bӵ8 vhO(eAʑWǙ=O!\Вjt(bQ AIZĐݸ\O#Fj9HVVcFzI<)[7 #"ۡS9?E|1opVVEloҹeEuER=&=N0asX>.yhNqV,z\m圫RsqY7t߮iiD.o".rm!gVZŽbUPCw5j%1lٖ/Aץad,_ 10ݴiVGkܺ}+lu=xF]*Qt~uw5 rs^The result of Jeff Scurran s clinic have been enormous. A whole new weight room has been organized. ASB Director Mike Gaber stated,  South Hills has always been great in athletics but the BFS system should take us up another notch. <br>Finally, Coach Fitzgerald wrote,  I just wanted to thank BFS for your hard work and dedication to weight training. In just a short time, it has changed the atmosphere of our school. Jeff Scurran got the ball rolling and did a terrific job! .stand on a box as shown in the SLDL photo. Consider this a stretching exercise rather than on for strength.<br>IV. 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>V. You Must Do Jumping and Bounding Plyometrics Twice per Week<br>Plyometrics bridge the gap between the work in the weight room and any arena or competition. This makes the power developed in the weight room fu