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[~y)kiS8 aIӯҁ]K@d(P `gisOSS;Ǚw+3t1ܸh+5 ӾixYk4ȏOBwbqMs+.r8gЬESq!#j3![UFvZڕWDсґ 7Rzpئ+~ۍ1Ot6OhʫE 8O5-3?L)K}W31xZPnr_VPQs֊9U<2}L;ۀI>Vȑ 0Q#CpQELmV#:xCeqZfpe1H^ vtgxH&?¤M&$U21|d}+4e/5*V(?yy+w15Cڝ\Z`T%cF@[5npLkq-MOϕolH?n{8AʁY-p䃑)Woҍ}Fv^yHzpX@9; ۇCJX1L.W884Y8i J`593MO<$M% '& P==M4:d4=Uggz)@Rh̪8j?<TQEH 3A||{QE OңbA4An: o& h 3>Q@jMȠ;( 28Lb€:(ve=03(a،rcҚNJ(ð8798鞔QE<*O2NJ(XM8H}gh'4QE?school s Spanish club and carry a 4.0 academic GPA--not bad for someone who won t see 16 years until next June!<br> Our facility isn t that big, says Coach Zavala of the school s weight room.  But we don t need a big fancy facility. What s important is what the kids get done. <br>Coach Zavala and Coach Rezak work as a team in the weight room.  Scott has helped me a lot, says Sharon.  He s patient with me and we ve designed a program specifically for the girls, plus some extra auxiliary lifts. It s year-round as well. They train three times a week during the school year and four times per week during the summer in June and July. It s my entire volleyball team and I d say my attendance is 90 percent--not bad for summer. Of course, the end of the weight training coincides with my try-outs so there s extra incentive for the girls to do it. <br>So why is Coach Zvala so sold on the BFS program?  I ve seen the gains and improvements. We jump very well, the girls are quicker and we have fewer injuries. We can play a two-hour match and ask who s sore the next day, and no one utters a groan. Three years ago that wasn t the case. Their bodies just don t wear down now. <br>Not surprising, Coach Zavala is no weight training two days a week herself!<br><br>A Senior Coming <br>On Strong<br><br>The changes in theped his foty time to 4.33. Those numbers have taken another a big jump in the off-season. Since coming to Virginia Tech, ick has added 17 pounds of muscle, can bench 340, squat 515, power clean 280, push jerk 310, vertical jump 41 inches and run a 4.25 forty.<br>Although some strength coaches have a conservative weight training program for their sthe vault ame knocking at her door. A former child gymnast, Val was taking a tennis class from the track coach The two began talking about form and biomechanics. Soon, Val was doing some flips for the tennis coach. He immediately recognized the similarities to the skills needed for vaulting and asked her to show his vaulters some gymnastics moves.<br>The vaulters watched Val; and she watched them. The next thing she knew she was in a meet,and won. She was hooked.<br>Strength Coach David Jolly took over from there. The first year he had to make some serious adaptations to training, teaching her the basic technical aspects of the sport. During the summer she worked on muscular endurance, doinga ot of bicycling in the Great Smoky Mountains. A stress fracture set them back a bit, but soon a program of the Bench, Military Presses, Squats, Push-Ups and handstand Push-Ups began to give Val the speed and strength she needed for the running. Tumbling and walking on her hands provided the kinesthetic awareness she needed for the plant.<br>Va+-p#py3eU56/[GN`#]׀j`>ek&12d =HL {xӗ6>/V_io?PZu? &&pSPte je͍j4WSE/T9Rc7/Go8ͭŹ6B]K Wsh鵷H F4Q4M Fꧏ~ [Ih >ipޞilF/8'a! b<|Fld|BGC6E_DsE#`xY\55<SA 8a\#ɤ40'sһE vǴ[c¼HdqZq-v8?XCjxE m8r|)bTD VE)RFF-GNS {Xl3 li6folHQ޸56q! %%7QGCp ԭ~*}k;[M$HcDG#N,9/%Vy'7à#бwn@kW՟ gp+9qV0ܡ}oAf\rR5?Ox.Xmjb {>攣v۟z ۔7 B+tۣjU"p g;Oԍ+`8- UdZB7-UxN#`Rܥ&ۨ@TwDևd-hI=1OIC׏{