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(H~c;~(`9><4QT*%h,^QEQK QMus individual sprint title this year, Williams contributed points that played a key role in the Trojans bid for their first Women s NCAA National Outdoor Championship. Last year the team finished just behind LSU, but there were question marks about the team s strength since they lost the PAC-10 title to archrival UCLA. There was considerable pressure on Williams to win, but win she did with a wind-aided 11.05, the fastest collegiate time of the year. The victory wasn t easy, however, as she was only .05 seconds ahead of UCLA s Shakedia Jones, who had beaten her early in a dual meet against UCLA. So it was not only Williams who had reasonzu_*ΖNɧm:9/H}>S+v%YKo_M8̠%Åu5p/ծNnı+8V8cc "qڔ?fUPνׯ]|(*7VT>_}Bd *V\8t8֠5oX.4@ݪCCЊg5~Zp/\JwOһχVaەf%׆婹$υ(*@IQZp?ӯ;cHӔZ`~@YW&ʵfvwG[ 0"ǁW մ]97N#1ч>ѧlM"(ȠѪu=J {=DGL2X}GqVo(,8+@IU*NLVڳ/|73gqV2)1۽zs'Q"ܿ9ûf?D!ʯ=E1׺4nr}OX[z/U 0Ō áQ[܌z\dUY I0?OOӇ4laGN?nAҟ48rsu1ޏnBiC`U=0RF<&cc$݊ArC*)-F<~tRF$R3MK~*v UfAq+hVzEr`y9oºn1)՟wl &d ௽Ljnn Rnǧx 8R< ň(0WJ-P3<.F}qv/q/o5XA#0j2܄ &H95wd"jKlܖ4=\ skSEXGvJN;fH ʒ:ޮ!ʂ:bd2`i pY:g>{YrwtdbCy7=B5Cފfs4t^0 ?Ī~YxN [GrPδb6$H88?ʳ4w>\>xN_Pۉ309PTb\ahӘh`:@w#N3M+c{#nޙ" PqS7`8tG'1;6IX9u |{s4ËÐ94kPCcpu dB9R܆lu5"B~G3Yۉar*+Z[$c"x^3j0h!V>,#Ⱥz$~Ui&Iᴔy)O\(zD`vLAj(B8PYx'ڠ|`E0"ݎ:Vs7`Q )#57O'yES֠u"}HNϥV*q/S|7;oh{(v# next. Everyone does the BFS Dot Drill for quick feet. Everyone does the BFS 1-2-3-4 Flexibility program for speed and jumping power. Everyone includes some speed and plyometric drills. Everyone breaks 8 or more personal strength and conditioning records per week even during the season. elves."<br>A major portion of Amy's training is the Olympic lifts, but she also performs several auxiliary lifts for the lower back, abs and the upper body. "It's important to keep the upper body strong for coordination," says Amy. "At the takeoff you really have to move the upper body--you can't just be a limp noodle." She also says it's important for jumpers to perform specialized exercises for their ankles. "You get a lot of power from your feet, and if your ankles are hurting you're going to suffer. I do all kinds of ankle strengthening, such as picking up sand and running on the toes o strengthen the arches, surgical tubing exercises, and rocker boards--I work on my ankles a lot."<br>Foryounger jumpers, Amy believes in the importance of being exposed to a variety of sports."You learn a lot through other sports and through competition. It's just like your academic studies--you need to become a student of your sport and learn all there is about it. The high jump takes a lot of technique, but you can't stop there. You need to learn the mechanics, the physics and the psychology of the jump to really succeed."<br>Amy has given quite a bit of thought to the psychology of sports and believes there are some truths behind the stereotypes about track and field athletes. She says that sprinters are confident, bordering on cocky; throwers are the joker and are laid-back; pole vaul