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PFUoLsU;3Oms p{*χ1ޢFb$x`k>(Q]B`?^N}>Cls,g sKs!K0D-<`ƼǍIR'͑z1[Hf}TDi簮Vww3# h2Y=ZQQ`q1Iץq $+W¾*-4YC!xV6z:Ekbh9 z|/x|n,J*m_)Cr;Z:''X?l= f=ڀ1j5/%3Q0% Ҥk})88^8^pU݀2Ƽ_]+3tA0\X<ﵻNdb*9e;W??bl 7ַ[YHp3sSk)7c v1nB(BiCfiRQfT 樾 ӱ?'/9ٻu9f\uh20UHO8d.6=8ZigtG34-4|Š stQG;HLH g;R.w$ެq?-%2|PF)\]Hfl̛ B[Uv u[[E,d=hև1~qlBFHnj]h/$o]ˆsd~bo/'j`nz@СXerҕI>{.s;rO<7y s{ƱoBꄕYH>I'F^IbOFkvvP8d~5jH1[[A?֠tĺ u!EZj]B3H|xY:-C1zVР!2vN%& 9[6.o4A*:2[ilr KqomgNba1k]2d [k$,C5RWGiȱ>NFw҉<I@JJtF2Lr~_1BRvN>>O [lW89q]wK#n=v0ҤXs> '6p@P ={ +B)%'{A|+LV21AN;׭tAYN ?_Z @GpAH+ `Qt\էshћB\riU+q;ԑ{#ʷvw .2r{D̉\6#Z@o'TrăYzܑ T$솰桱"* ɭ[h[1АGkiii2ebPq S58DWؒ ~JVLۑu˛5czZ1Hj@[(6Nϔ(s{1'+))ٙNܛDMp2YՏ,Oⷼ?hmn8RR?d<(8P5{ϱ$?'$翭iFQKYlz.fFLr5GD)fVF9>Hm;8Z]Z>$L~1һm%Q7u(`NVp{wjom% `2;YFZ2O&5Q|zI19;8sʑt8>ڧVR/.'s}r>#'w Ͻt+#6n2'ߧNo,IǟʶJxڛ !}kgB6B1֯%_!b*)|ר文ڹaD!8p>zQ$~iFՆnĢ6 ʏD:l铴r<L |qNZj^3B4R>1z53֟@,͓y?zk.&nbsp; Helps you&nbsp; run faster&nbsp; and jump higher. </P> <P><U><STRONG>LUNGES:</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty200 kids attended.  The BFS staff did a great job, and they reinforced some of the things we had already been doing with BFS. It was a good motivator for us going into the 1993 season, and I believe it helped us win the league championships our first league championships in almost 30 years. What s more, we won outright something I don t think we ve done in almost 60 years. <br><br> Lingruen says that Liberty Center s football players have shown extreme dedication to the BFS program. As a result, Lingruen believes that his players are stronger and in better condition than their opponents, and this has boosted the team s confidence level. Lingruen says confidence and a positive mental attitude are especially important in Liberty Center s football program, because his teams are generally much smaller than their opponents .<br><br>Supervising the conditioning program is strength coach Tim Spiess, who also serves as the defensive coordinator.  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