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They also had five sophomores on the team, and their linemen averaged only 180 to 190 pounds bodyweight. Despite these obstacles, the Falcons training and drive enabled them to defeat all their opponents, win a playoff game for the first time since 1983, and win their first playoff game. These results justifiably earned Coach Hurd recognition as the 2003 Frederick News Post Coach of the Year and the 2003 Montgomery Journal County Coach of the Year.<br>As a team, duIqGc}^=D;R@x N2,h$  /WX 6 zޟܓqygm3Ƥx z4=n\N4C+>v^'+8+nOμc楡f}a$!+Qp@"4~-đsһ"խ-7jUA"hTEP ((((͚\֣(ڀaWh"?syfFwO,Nz 𷁚[2X3ֽLӭc\"a^hv[O'L(cG`j95{w4q.ۘҙO ouBVwG\X-\P Wo\W4VnɐN0E{DhgOx\\:IX7/ˠ݇3EC-"ULVGt=Y9=Oስ;eڗ^A#ڱ|-cޖ+S1|WVxKE` GzO(d :W=MFZ"+ywҋ 9;CnEUSҖ((((((((9!I> N`TPpqEoc\U(.f譐550)h ( ( ( (?;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Strengthens the Glutes and Calf muscles.&nbsp; Also strengthens the lower back.&nbsp; Helps you&nbsp; run faster&nbsp; and jump higher. </P> <P><U><STRONG>LUNGES</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bl