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Having the seminar was a catharsis for everyone. Our senior leadership was the best I have ever had in 14 years of coaching. Consequently this is the most fun I have ever had as a coach. The phrases  Be An Eleven and  Today I Win are now a regular part of our vocabulary. <br>This year s season was a drastic turnaround from last year s winless campaign. Early in the season we lost three close games in a row to fall to a 1-4 record. Rather than throw in the towel, our kids rallied after those three heartbreaking losses and knocked off an undefeated team. We finished 4-5 and won our last game. <br>Our team knows that we could have easily been in the playoff hunt. Yet perhaps the greatest tribute to this group of kids is that they didn t dwell on what could have been or what we should have done, they focused on winning today.<br>Coach Shepard, your seminar made a profound impact on our players and coaches. It was the best financial investment our football program has ever made. We already have captains for next year s team. One of them came up with the idea to have stickers for our helmets with the number eleven. The kids all want to do this. Another captain wants to paint the number 11 in the weight room and the locker room. Our team will be committed to touch it as they pass. Thanks for helping us develop our vision for greatness!<br> <br>The coach sent me their football program book. Some of the players wrote a thank you note. I would like to share one of these from one of last season s captains: <br> Dr. Shepard, you influenced our team to the fullest, and I want to thank you from the bottom of my heart. Keep spreading your light. <br>In my quiet moments as I reflect on this experience, it is difficult to hold back the tears. I am so very thankful for coaches and kids like the players at this high school. May God bless our great country and help us all to Be An Eleven a little more often.<br> the other half to pushing off. Plyometric exercises help athletes make the bst use of this brief interval." <br>In volleyball, basketball and soccer, it's been estimated that women can be as much as eight times more lkely than men to injure the anterior cuciate ligament, or ACL, which helps stabilize the knee. According to the American Orthopedic ociety for Sports Medicine, eachyear approximately 20,000 high school girls suffer serious kee injuries, most involvng the ACL. Several theories have been proposed to determine why women are at such a high risk; here are just a few:<br>" Girls don't usually get invole in sports at a young age, leaving their coordination for sports behind that of males.<br>" Because women have less muscle mass than men, they may rely more on their ligamnts for support than on their muscles.<br>" A woman's wider pelis changes the alignment of her lower extremities, causing a woman's thighs to angle inward in a knock-kneed position and th lower legs and feet to turn outwards, putting the lower extremities in a vulnerable position.<br><br>The BFS program specifically develops one of the most important muscle groups in preveting ACL injuries: the hamstrings. Researchers have determined that the deadlift and the power clean are great exercises that work the hamstrings, but for direct work you can't beat the glute-ham raise. A BFS auxiliary lift, the glute-ham raise enables the athlete to work both the knee and hip extensor functions of the hamstrings, unlike the leg curl which only works knee extension or the back extension which only works hip extension.<br>Men ave been breaking their own records for centuries. It was once be