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Ҙb T6AM }hSE;t . I s a y , S e e w h a t y o u d i d . S e e h o w y o u f e l t . N o w , d o t h e s a m e t h i n g w i t h t h e b a r . J u s t j u m p ! < b r > T h e g i r l i n t h e t w o p h o t o s i s D a n e l l e , o n e o f o u r s e c r e t a r i e s . S h e i s n o t a n a t h l e t e o r e v e n a c a s u a l l i f t e r . S h e w a s a r a w b e g i n n e r . I t t o o k h e r f i v e m i n u t e s t o P o w e r C l e a n c o r r e c t l y . H o w d i d s h e d o i t ? < b r > S h e J u s t J u m p e d ! < b r > w n a r e a f e w s t r e t c h e s f r o m t h e B F S f l e x i b i l i t y p r o g r a m t h a t e m p h a s i z e s t r e t c h i n g t h e s p e e d m u s c l e s . B y s p e e d m u s c l e s I m e a n , q u a d s , h i p f l e x o r s , h a m s t r i n g s , g l u t e s , e t c . < b r > < b r > W h e n t e a c h i n g a t h l e t e s t h e p r o p e r w a y t o s t r e t c h I f i r s t s t r e s s t h e i m p o r t a n c e o f a l w a y s k e e p i n g t h e b a c k s t r a i g h t ( p i c t u r e 1 ) v e r s e s b e n t a s s h o n i n p i c t u r e 2 . T a k e a s m u c h p r e s s u r e o f f t h e l o w b a c k w h e n e v e r p o s s i b l e . I f i t i s a s t r e t c h w h e r e t h e a t h l e t e g r a b s t h e i r f o o t , h a v e t h e m p l a c e t h e i r h a n d a t t h e t o p o f t h e s h o e n e a r t h e a n k l e t o t a k e p r e s s u r e o f f t h e a n k l e j o i n t . A s f a r a s t h e w e i g h t r o o m g o e s , m y p h i l o s o p h y h a s a l w a y s b e e n : I f y o u a r e n o t l i f t i n g o r s p o t t i n g s o m e o n e , y o u s h o u l d c o n t i n u e y o u r s t r e t c h i n g p r o g r a m . < b r > < b r > I f y o u o r y o u r p r o g r a m h a v e n o t e n f o r c e d a f l e x i b i l i t y p r o g r a m o r m a d e i t p a r t o f y o u r d a i l y p r a c t i c e t h e n y o u h a v e n o t c o m e c l o s e t o r e a c h i n g y o u r t o p p o t e n t i a l a s a n a t h l e t e o r t e a m . I t s j u s t a n o t h e r w a y o f h e l p i n g y o u r s e l f o r y o u r t e a m s b e c o m e B i g g e r / B e t t e r F a s t e r S t r o n g e r . < b r > B e r k e l e y , C o u g h l i n o f f e r s , p r i d e i n a t h l e t i c s a n d a c a d e m i c s . A c e r t a i n n u m b e r o f p e o p l e n e v e r m i s s a f o o t b a l l g a m e . W h e n y o u w e a r a C a l s h i r t a n d w a l k d o w n t h e s t r e e t , p e o p l e a l l o v e r y e l l , G o B e r k e l e y ! I t s g r e a t t o b e a p a r t o f t h a t . C o a c h M c K e e v e r a d d s , N a t a l i e e m b o d i e s w h a t t h i s u n i v e r s i t y i s a b o u t . < b r > C o u g h l i n h a s a f u l l p l a t e : o n t o p o f h e r f u l l - t i m e s t u d i e s , s h e i s c o m m i t t e d t o a r i g o r o u s t r a i n i n g s c h e d u l e t h a t c o n s u m e s u p t o f i v e h o u r s o f h e r d a y ( i n c l u d i n g p l y o m e t r i c s , p u l l - u p s a n d h e a v y w e i g h t t r a i n i n g e x e r c i s e s s u c h a s f u l l s q u a t s a n i n d i v i d u a l i z e d , h i g h - t e c h p r o g r a m d e v e l o p e d b y M a r y D e m p s e y , a s t r e n g t h c o a c h a t C a l ) . D u r i n g h e r f r e e t i m e , h o w e v e r , s h e l i k e s t o s u r f , c o o k a n d d o p h o t o g r a p h y . A n d , e v e r y W e d n e s d a y , s h e g o e s h o m e t o C o n c o r d t o h a v e a f a m i l y d i n n e r w i t h h e r f a t h e r , J i m , a p o l i c e s e r g e a n t ; h e r m o t h e r , Z e n n i e , a p a r a l e g a l ; a n d h e r y o u n g e r s i s t e r , M e g a n . < b r > I t m i g h t s e e m i r o n i c t h a t a s w i m m e r o f C o u g h l i n s c a l i b e r i s s o g r o u n d e d , b u t t h e n , m a y b e i t s a l a r g e p a r t o f h e r p o w e r . S h e k n o w s , a n d t h e w o r l d k n o w s , t h a t s h e h a s t h e p o t e n t i a l t o b e c o m e t h e b e s t w