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(Photos will be added at a later date)&nbsp; If you had 50 athletes in the bleachers, it would take less than two minutes to identify all the athletes who would not fit this perfect alignment format. It would also only take about two minutes to correct any alignment problems. There are three ways to look at knees for correct squatting alignment: Knees out, in or forward.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees Out: </STRONG>(See Figure 2)&nbsp; You will be able to see this problem easily whether the athletes are in the bleachers or actually squatting.&nbsp; The knees-out problem can easily be corrected by just widening out the athlete's stance.&nbsp; Widen out the stance until the knees are aligned directly over the toes.&nbsp; Squatting with the knees out will put unwanted pressure on the lateral collateral ligaments.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees In: </STRONG>(See Figure 3)&nbsp; This problem is quite common with women athletes and junior high age boys.&nbsp;Again, you will be able to see the knees-in problem from the bleachers or squatting.&nbsp; When squatting the knees-in problem will surface on the way up.&nbsp; The knees are usually alright on the way down when squatting.&nbsp; The knees-in problem is more difficult to correct and puts unwanted pressure on the medial collateral ligaments.&nbsp; The first step is to yell "knees" to the athlete while squatting.&nbsp; This is a signal to force the knees out over the toes.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>This signal may or may not work the first time.&nbsp; If not, the second correction technique is to lightly slap the inside of the athlete's knee as shown in Figure 4.&nbsp; This gives the athlete a kinesthetic feel of the problem.&nbsp; The cure usually happens after only a few light slaps.&nbsp; If the problem persists, then video taping the athlete squat so he/she can see themselves will almost always do the trick in those few extreme cases.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees Forward:&nbsp; </STRONG>(See Figure 5)&nbsp; Many beginning squatters will want to lift their hills off the ground and bring their knees forward as the main part of their descent pattern.&nbsp; This puts too much pressure on the patella area besides being horribly ineffective.&nbsp; You may correct the knee-forward problem by letting the athlete hold on to a partner's hands for balance as in Figure 6.&nbsp; The athlete should "sit tall" and "spread the chest" withu#+((Ƶob$"98EPR缙dcǮtL\u qe)*~0Xʠ0(44dlTCt͛V @2K(_Popirn`6}s[KauEJ l"w"{Y^UEcMV>O48y{_4H@zS_sWX;]Z.Phط.4/g܋\qxYѼX:j%dA,Uټy[j'\u=~hͣZ >_䷏N#t]!wWX :nJtKu{ՌuSm(J iӮoC,j=!ӭDU JTw^S5M:oOH[fJeSzmCOxڈp@@!KnݮTQ|_nbU'ýQ習2ꐈ5O="GbA۵p=PWjf\@p#cXQ٨LhR0JjAP(2HU5햁A$BS -Zʌ\gM }>?j@GꦶI*)e)CO@@)ALZ 1zyκti,uvRMx<%{i4*<1^iwQj6n`nqTF˔fGa{VbnFG;ӮlK~/^YM8*Duú'}\ោaFynqcDW ЎHI4vpO"OpHZ/e،<ץ?q&"M: xm&f?SρjrFG+؟泐v85,:8[5Z-y-E<_oî @ʠ'S9 `Ub|F=*W,oR=)_-G9V$Ђi u͍W_& .dPnD;GatIy#27wL-STBQ=NY{n v<-QTtPb?Wo5/o6t +"&u`6B6ʠ (A޹ӈ!a@v;VkBb~БQ\jёHߧ㊠hӨcO]*`iN' b:2 S N_IjVGAfWrOo=m4q%S x|ld4t+^a ZӹQ7n%DRwά[G ^&Mm#R{ͻ%8|D;S«M2$` X ьp(n4>IB>n"+e&`srd `WF]l:>_W^r*(;RNáFYBZW~qjh|N| `WFIONSHIPS IN A ROW? Ashley: </STRONG>My motivation is for now! My last chance is next year. <STRONG>Lindsey: </STRONG>My freshman year, I didn' do very much but then I thought just howgood we <U>could</U> be. <STRONG>Brianne: </STRONG>Our expectations and standards are so much higher. We have got to meet them. <STRONG>Cherisse: </STRONG>I've always had someone in front of me. I've got to prove myself. If we all can get just a little faster, jump a little higher and get a little stronger. <STRONG>Q: WHAT ABOUT COLLEGE?</STRONG> <STRONG>Ashley: </STRONG>I want to play and go into something like sports broadcasting. Definitely something in sports. <STRONG>Lindsey: </STRONG>I want to play both volleyball and basketball. I plan on going into the medical field, possibly a sports orthopedic surgeon. <STRONG>Brianne: </STRONG>Oh yeah! I want to play in college. I plan on being a business major. <STRONG>Cherisse: </STRONG>Yes, I would like to play in college. I am considering a majo in nursing and business. <STRONG>Q: WILL WEIGHT TRAINING MAKE  X (3xtd>
Complex 1 -Barbell warm-ups are followed by


Coach Cross also has a unique routine doing Olympic style lifts on a special balance board. It's called the Crs Balance Board. Here Whitney does a Snatch on his board.