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Head - The head should be level and <br> unwavering<br><br>2. Eyes - The eyes should be on a target <br> straight ahead.<br><br>TORSO<br>3. Back - The back should be upright and <br> slightly arched.<br><br>4. Arms - The shoulders should rotate vigorously <br> with elbows fixed in a 90 degree angle. <br> Emphasize thrusting the elbows back. <br><br>5. Wrists - The wrists should simulate a whip <br> action as the shoulder rotates back.<br><br>LEGS<br>6. Legs - Initial leg action is to lift forward then up. <br><br>7. Feet - The feet should make the initial plant <br> directly under the hips not out in front of the <br> body. The toes should be kept up don t let the <br> foot drop.<br><br>8. Knees - On the follow-through or end of the <br> leg drive, the knee should fully extend.r and four times per week during the summer in June and July. It s my entire volleyball team and I d say my attendance is 90 percent--not bad for summer. Of course, the end of the weight training coincides with y try-outs so there s extra incentive for the girls to do it. <br>So why is Coach Zavala so sold on the BFS program?  I ve seen the gains and improvements. We jump very well, the girls are quicker and we have fewer injuries. We can play a two-hour match and ask who s sore the next day, and o one utters a groan. Three years ago that wasn t the case. Their bodies just don t wear down now. <br>Not surprising, Coach Zavala is now weight training two days a week herself!<br><br>A Senior Coming <br>On Strong<br><br>The changes in the sport are not just for the young girls growing up with the opportunity. It is there for female athletes of all ages who are ready for a new challenge and appreciate the opportunities and new acceptance of women in sports.<br>For Val Jalajas (pronounced like yell-at-us) a 22-year-old senior at Western arolina University in Cullowhee, North Carolina, the vault came knocking at her door. A former child gymnast, Val was taking a tennis class from the track coach. The two began talking about form anhat some gyms had positioned sraps to secure the feet.  They simply idn t have access to materials, or the budget, to have someone make a sophisticated glute-ham developer for them. When Charniga returned to the U.S. and told others of his finings and his success with the exercise hmsel, resourceful equipment manufacturers began experimenting with desins for a glute-ham developer. The BFS glute-ham developer, with its adjustable foot plate and rounded pelvic support represents the latest in the evolution of this apparatus.<br>The glute-ham exercise is a must for evry serious strength training program. When I was hired as a stength coach for the U.S. Air orce Academy in 1987, m first day on the job I ordered two BFS glute-ham developers. Because we had to work with nearly 1,000 athletes, the Acaemy needed to purchase equipment that was durable, functional and versatile. 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