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Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>s of college baseball.&nbsp; I think our speed/strength and conditioning program has made me a better athlete and a better person. It makes you a better person through life."<BR>STRONG>--Chris Curly, SMS Basebell, Junior Infielder</STRONG></P> <P align=left>"Coach Coggins' speed-strength and conditioning program has helped me in endurance, strength and has given me more explosive power.&nbsp; Coach Coggins has helped the basketball program become more physical and much more explosive."<BR><STRONG>--Ben Kandlbinder, Junior Guard</STRONG></P> <P align=left>"The conditioning program has helped me in two ways.&nbsp; First, it has given me the fitness level and strength needed to perform my best.&nbsp; Second and most importantly, it gave me increased confidence in myself.&nbsp; Being a soccer goalkeeper, the medicine ball throws really helped my arm and hand strength.&nbsp; I found myself catching and holding balls that I would have parried out of bounds in the past.&nbsp; The box jumps really increased my vertical jumping ability and also helped polish the footwork I need before diving to make a save.&nbsp; I found that the biggest thing I gained from speed, strength and conditioning was the increase in my self image.&nbsp; Being stronger and faster, I found that I had a new level of confidence.&nbsp; This confidence is especially important for a goalkeeper, because the rest of the team can feed off of a goalkeepers' play and intensity."<BR><STRONG>--Brad Barnes, SMS Soccer, Senior Goaltender</STRONG></P> <P align=left>"Strength training is one of the most important factors for our style of play and is essential for building a program.&nbsp; In order for our program to jVpO:аe[BţAcY@ʰi TT!k\10H!AiMkQ& ZU+Ve @z+7~4I$HfU)8$T)f#vp]0I /EzU!z ~?ުt #n`o;>؟Py*Bֺ FKnd!ZE,?xX-?/%"ENԯ̑+Nm)CUߟaߏSOLkƟ/ԎRX~%1 bј@dvg㿨 [IK(%*.]2ij`` צ )UO8e+RO~77!u2'4zoqiŔ#Ŗ,BlgUJۭ>`ʜ˯ڧ}/}rܩX(lmsyMT ےzerRQQ pߗ9)S8zW~?͋ O^gApr_C ѣ4JbTjG縆8Z ӯ'&JiWE=^k0=$.5>|I7IBQ̊JzqM8̱ ( qzOy=Zփ`Xi` Yv?k u/0hZCzm{$Dh#}M*>ޗS᜽|02_t)1\yLR;xv9ka;U.$UAGRGN=~O?au<ME\?RIz4<+7OgK[r}柹GH̪Ϲ eR0r]x.<Y9rJWqkڙSFIm=eϪw V2_{zTݿZ4/x}`? 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