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She is an outstanding hitter in volleyball, earning a varsity letter as a freshman. She is especially good as a pitcher in softball. At the early age of 13 she was clocked at 67 mph. Because of her great talent in softball, she was invited to travel with the Northern Arizona Traveling Super Stars. <br>Leslie Lemke is 5' 8.5" and 132 lbs. She has a 3.50 GPA and is another sophomore that has benefitted greatly from the BFS program. Leslie has had the least amount of time in the weight room having only lifted for one school year, however, she has responded well and has grown into an aggressive, dedicated athlete. She has lettered in Volleyball and Basketball both years of high school. Leslie added Softball to her resume of athletics during the 1997/98 school year. She has a 75 lb. snatch, a 165 lb. squat, a 110 lb. clean, and an 85 lb. bench.<br>Freshman Sandy Henderson, at 5' 2" and 128 lbs., is the shortest lifter but by no means the weakest. Sandy has prospered greatly due to weight training. In one school year on the BFS program, Sandy has a 75 lb. snatch, a 105 lb. bench, a 200lb. squat, and a 120 lb. clean.<br>"or the first time in eleven years," explains Coach McGee, " our volleyball team advanced to the state regionals. All of the heavy hitters are on this program. This training has greatly improvomplete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation. The Squat Variation to start with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Variation. The Box Squat is the preferred lift to do during the season. There are five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced lifter at any level would benefit greatly by learning to Box Squat. Once you learn lifting technique on the Box Squat, you can better u