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BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that ffers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal performance is all too brief, and it's a shame to see athletes shorten that time even more by suffering from hamstring injuries. Make sure you don't hamstring yourself by overtraining. Instead, work out smart with core exercises, post-stretcing and proper technique. old. They do this everyday. One of thoe rules is to  refuse to associate with anyone, anyplace or anything that will ceat 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 alwas other things to do like going to the movies, etc. I also believe part of leadership is being a good role model because tiny eys are always watching. <br> It s nice to have people around you who believe in you, asserte Conrad.  I m lucky to have such wonerful 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 ust 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 Gd He has a plan for each and every one of us. We must trut Him and the plan He has for us and try to follow it as He wants us to. You must kno that through it all He is always there for you. He loves you no matter what, and He will e beside you no matter what. He will be there to carry you when you are down or h