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Everyone in the community is proud of what we ve done this year by going 10-0. We are excited about seeing or one-year gains and seeing what it s going to be like when our freshmen become seniors. Our program is going to cotinue to grow by becoming bigger and faster and stronger as we take it to the next level. the next team by rushing for 268-yards using 10 different backs.&nbsp; Even thouh we had some key players out, due to injuries, the team improved an continud to win.&nbsp; Our All-American running back had four carries for 76-yards, but was still limping.</P> <P>The play-off started with a few of our hurt players coming off injured reserve.&nbsp; Star running back, Yohance Humphrey and All-State player Roger Patterson had recovered from knee injuries and joined a team that won two games without them.&nbsp; Our experience reallyact that all of the coaches in the system now buy into the program. They have seen the results that our basketball and football program have had and believe that BFS has had something to do with it. <br>About their athletes tremendous strength gains, Coach Scott Robertson excitedly proclaims,  New records are being broken by both our male and female athletes each testing period. We also have the weight room open after school each day for 2 hours and only the BFS system is allowed. We have excellent numbers participating including approximately thirty 8th graders who have alreay bought in and are getting a jump on their competition. We also have the weight room open 6 hours per day during the summer and it is supervised by a variety of coaches on a volunteer basis. <br>Allegan High School has experienced and will cntinue to experience some amazing results just from the one change of unifying their program. Their future looks better than it ever has before with their program growing lke wildfire and their athletes lifting more than ever. Their story is summed up withthis quote from Coach Rose,  I am in my 18th year teaching and coaching. I have never seen the interes or physical development among student athletes at the level it is currently at. I see the  average athlete bsp; By the weight room door is a sign--#11.&nbsp; Dr. Shepard asked the team on a scale of one to ten, how hard do you think you havll aswer wrong a) 3 percent arked - Not Correct b) 5 percent not marked - Not Correct c) 15 percent marked - Correct d) 20 percent marked -Correct e) 40 percent marked - Correct ID = 152 | The BFS stretching program is divided into four groups of strethes, the first group consisting of one stretch performed on a bench. What are the other three groups? *Overallanswer Correct* a) Two Standing, Three on the Floor, Four on the Wall b) Two Standing, Three on the Wall, Four on the Floor marked - Correct c) Two on the Floor, Threein the Air, Four on the Wall ID = 137 | Best results in increasing vetical jump performance come from combining squatting and plyometrics, rather than from performing each type of raining by itself: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 117 | What is/are the advantage(s) of performing a sraight-leg deadlift on a platform? *Overall answer Correct* a) It provides a deeper stretch marked - Correct b) It changes the center of mass to parallel form c) It changes the center of mass to sequential form ) A and Bonly e) A and C only ID = 127 | The bench press with chains cn be used a a substitute for the towel bench press: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 101 | Achieving at least a parallel depth in thesquat offers what enefit(s)? *Overal answer Correct* a) The lower-body muscles become stronger and bigger, especially the quadriceps and hamstrings b) The growth plates become more flexible c) The knee ligaments become thicker and stronger d) A and C only marked - Corrct e) B and C only ID = 159 | Name two BFS core exercises that athletes often use wrist straps for. *Overall answer orrect* a) Behind-the-neck press and seated leg curl b) Power clean and seated leg curl c) Power Clean and Hex Bar Dealift marked - Correct d) Hex bar deadlift and behind-the-neck pres e) Hex bar deadlift and prone leg curl ID = 103 | What is one advantage during the squat in holding the barbell with the thumbs arond the bar? *Overall answer Correct* a) It tends to prevent the barfrom slipping off the shoulders and down the back marked - Correct b) It keeps the toro more upright c) It increases the arch of the lower back ID = 141 | During the off-season, generally the bes days to perform sprint training are Tuesday an Thursday: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 115 | What muscles does a deadlift strengthen? *Overall answer Correct* a) The traps and hamstrings b) Posterior erectisamus (medial portion only) c) The muscles in the thighs and torso d) All t