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Your next progression will involve adjusting the foot/ankle pad up another notch. Alternate your arm/hand position as previously described.<br>After you have mastered the glute-ham raise from a two-notch increase of the foot/ankle pad, you are ready to move the foot/ankle mechanism one notch closer to the front pad. However, you must lower the foot/ankle pad back to the beginning position. To progress from this point, repeat the sequence of raising the foot/ankle pad and the hand/arm positions as previously done.<br>After you have mastered another two-notch raise of the foot/ankle pad, you are ready to bring the foot/ankle mechanism in another notch (see Photo Nine). Go through the exact same sequential progression until you are ready to make the final adjustment to the foot/ankle mechanism (see Photo Ten). When that level of difficulty is mastered, then you should go back to the foot/ankle pad and move it up to the third notch but move the foot/ankle mechanism back only one notch.<br>Your final progression would be to adjust the foot/ankle pad to its highest position and the foot/ankle mechanism to its closest position and perform three sets of 25 reps (See Photo Eleven). Wow! That would take a superior athlete. <br>s leadership in relation to drugs, alcohol and tobacco.  Anything that is going to hurt your body, says Conrad,  you must stay away from. Drugs, alcohol and/or tobacco are not for anybody; athlete or non-athlete. Conrad has never gone near a drug, taken a sip of alcohol or touched a tobacco product. <br> It was never hard for me, explained Conrad.  The first time I was offered was at an 8th grade party. I decided to go home. I asked if anyone wanted to leave with me and one person did. We ended up watching a movie and eating pizza. Coach Ivie has had both his sons, Conrad and younger brother Cole repeat the BFS Three Rules For Success and do the BFS Dot Drill before breakfast since they were two years old. They do this everyday. One of those rules is to  refuse to associate with anyone, anyplace or anything that will create mediocrity or negativity. Conrad refuses to associate in a drug, alcohol or tobacco situation. <br>Conrad always gives out his cell phone number and offers to drive others home. He warns,  Don t drive with alcohol in you. When you keep saying  no to alcohol people start respecting you and eventually they just stop asking. There is always other things to do like going to the movies, etc. I also believe part of leadership is being a good role model because tiny eyes are always watching. <br> It s nice to have people around you who believe in you, asserted Conrad.  I am lucky to have such wonderful parents, family, friends and teammates. <br><br>Proper Perspective<br><br>The following is part of Conrad s valedictorian speech:  In the ancient Greek Olympic Games, the motto was enkrateutes, prosexairo, pera - faster, higher, further. It was not faster than every one else, higher than the rest of the competition, or further than anyone else. Just faster, higher and farther. Today, I am going to tell you the two things that everyone must have in order to take themselves faster, higher and further. <br>The first thing you must have is faith. You must have faith in yourself and faith in God. First is faith in God, He has a plan for each and every one of us. We must trust Him and the plan He has for us and try to follow it as He wants us to. You must know that through it all He is always there for you. He loves you no matter what, and He will be beside you no matter what. He will be there to carry you when you are down or having problems. You must learn to give your problems to Him and trust that He will take care of you.<br>Then you must have faith in yourself. You must never care what other people think about you because there will always be doubters, and those who make fun of you