JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================iK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?~=S:d?ձ52}MGy>?{9֭[=m$TxAhv6Q\-+3Ihe\.|ERZYn nK I fIƣw2ُ*S)vz߅~٨ّ*4NQYwwskvMF JN- >ɭ?!n-1,8G8[G@eRVFu }JM[.O%$ G|֍qurO^[nw4ng(ypLixc9_hnV0p8 I=;h#?軖L@jZѥ|쀷JϠÓTp1ް Ӓ9=ztijI۩=GVmδmn x";Fz(3E*xqc.>]JZ$uI!"2O=*2DKI]ĩe}=0ѓvX/qqoz`-n?ymtۦ y*߈+dK3C$ҍyI]DQٸbZacڶuyoV,m ; ={R^=5N`vCXɧkWWLЂkV{#%zUR;Kc#S^whϙP[yom )VUz;Sfǚ}nؙA)f^{Vy-,mlW%snraX@&;[T[=aMۣ梿cEwZmxCsb^$^gs)VNa)ӌvȼRdVf,G]< j$d(pxҸ/7Kqj7O27,xѲo)/f≫JwG /ҤO?DPGMoOm$攎QW&>זSb@yg594mBMC!cw;yMm_.V[MN?T8l{yc2$NʧI1Fr2*&V9Or&ajg|<z W ֮$id2wz׵+k{)tFX_? ޔZW]O >NǬ/ڹ8GTqZw:"Xw@?Ζgd +"ָdG [+;,-MN |fs߈"DmLReϩ_DI.7qY\j: '<S S9$OY-xNơgGS&ܳĚᮭ .ќZ:pUW/#KmBLC;NHd2Ycp@>õʑtRm'Jy-|A㫛$꣍*F0k'23J;>d|rme'~LVOʤ^S=$Z3s:Xٗ[sz=itAXB1 cx;!~{ 4G)H_[n7KWG_6CA%8¶=sMNINOw'$LlQ*U:i`s6u6:]jX=F \M :XR2nzӼ9a%|Qm[ZILd"U_)u 8"/I^6}WCm/ey`\ug=̍ Wb~8O#Vlڎp4u"ķp2n0{ok1i(q)-Ul#VT1.?:+A^aAUP}@Zޔ_µE:f$ Ìν@-lXQY20\[4s17ƤN+_@. D-V#JPƵՙKF)RNsִ;\}CC_<br>THE BFS 1-2-3-4 FLEXIBILITY PROGRAM: Others stretch to warm-up or to prevent injuries. We stretch for speed and jumping power and demand perfect technique to accomplish improvement in these areas. Our stretches have the added benefit of teaching speed and jumping technique. There is a synergistic effect in every aspect of the Total BFS Program. Our flexibility program, like the dot drill, is done daily by all athletes, both male and female, from junior high to even the pro level. <br><br>THE SIX BFS CORE LIFTS: Free weights are essential. We use the true Parallel Squat and a Squat Variation (Box Squat or Front Squat), the Power Clean and the Trap or Hex Bar Lift, and the Bench Press and a Bench Variation which is usually the Towel Bench. We believe an athlete must use a full body multi-joint movement while concentrating primarily on the legs and hips. There is no compromising perfect technique.<br><br>AUXILIARY LIFTS: We do about five auxiliaries per workout session. The exercises are selected on the basis of what will help us win most effectively. Most are lower body exercises.<br><br>SPEED AND PLYOMETRIC TRAINING: We train twice per week for a maximum of 60 minutes per workout. We do a variety of speed and jumping drills while emphasizing perfect technique. We also do a variety of Box Jumping drills.<br><br>READINESS PROGRAM: This is basically for the junior high athletes. We have designed a s