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Our strategy was to sensationalize what we were doing, provide feedback and incentive, and to continually sell the vision we created." Here are the steps they implemented:<br><br>Use the BFS model of including variety in all phases to keep our kids interested and allow their bodies to adapt to each phase of the program.<br><br>Have all the grades work out together, so that the seniors are role models for the younger athletes.<br><br>Reward the consistent hard workers by making them weightlifting captains, and assigning them the responsibilities of taking their group's attendance and making sure their athletes are doing all their lifts with the correct technique.<br><br>Create strength clubs for achieving goals in our core lifts: clean, squat, bench, and push press. On test dates, as athletes reach these goals, we work our kids into a frenzy and then announce the records, hand out T-shirts as rewards and immediately update our goal board and web page.<br><br>Use set-and-rep logs to chart the weights used, track records and allow partners to evaluate each other's efforts.<br><br>Incorporate the Tuesday/Thursday speed, agility and plyometric program in a circuit, followed by a competitive activity as a culminating event at the end of each session.<br><br>Include a fun activity once a week.<br><br>Encourage our athletes to never settle for average. Push them to go beyond their optimal training zone. Push them to "Be An Eleven." These athletes thrive on being pushed.<br>d for is power development. Power can be defined as  work performed over time. Medicine balls take the strength developed from high-tension lifts such as the squat and teach the body and mind to use that strength faster. In sports, you have only a fraction of a second to return that tennis serve or to break that tackle. This is exactly why athletes who excel in the weight room often may be outplayed by physically weaker opponents who can apply a given level of strength more quickly.<br>For most athletes, especially beginning-level and most high school athletes, power cleans and push jerks can produce significant improvements in power. And with limited amounts of time available to most of these athletes, the basic BFS system is perfect. However, athletes who have extra time or who are at especially high levels of ability may be ready for more sport-specific power movements using medicine balls.<br>For example, a volleyball player will want to achieve maximal jumping ability. If the player does a series of squats using a barbell, the weight slows down, achieving zero velocity at the end of the movement. This is necessary for safety purposes. But in jumping, there is an increase in velocity, with peak forces occurring near the end of the movement. This difference in velocity curves may not mean much to a 12-flat sprinter trying to lower their time to 11.9, but such training details mean a lot to a 10.4 sprinter trying to lower their time to 10.39. <br><br>Testing<br><br>In addition to their use in developing power, medicine balls are a great tool to determine if an athlete needs to concentrate more on increasing strength or power. A great test, and one that is used extensively in Europe, is to have an athlete throw various weights of medicine balls overhead and backwards for distance. If there is a big difference in the measurements, this indicates the athlete has excellent lower-body power and should concentrate more on BFS strength exercises such as the squat and bench press. If there is little difference in the measurements, the athlete needs more power and should concentrate on power cleans and medicine