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With seventeen returning starters, Coach Mach new that if they maintained the proper attitude and focus a special season lay ahead. Erich knew  If we trained properly and took the Be An 11 Clinic to heart, we would win another Scenic Bluffs Conference Championship, AND challenge for the State Championship as well. Be An 11 was just one of the special efforts that were made byQie lbnV#VH]̃ V]GLE'I enOP8t9\ԋlrv5\.jX $jJp;L2tm=+E3N*eSBfD<$4ˌeEzU'9o1ĉ* E Coach Zavala of the school s weight room.  But we don t need a big fancy facility. What s important is what the kids get done. <br>Coach Zavala and Coach Rezak work asa team in the weight room.  Scott has helped me a lot, says Sharon.  He s patient with me and we ve designed a program specifically for the girls, plus some extra auxiliary lifts. It s year-round as well. They train three times a week during the school year 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 my 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 ho sore the next day, and no 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 Jaajas (pronounced like yell-at-us) a 22-year-old senior at Western Carolina University in Cullowhee, North Carolina, the vault caetic feel of the problem.&nbsp;</P> <P>Photo #11 shows Matt bringing down his chin which is a very common problem with even advanced lifters. The chin should always be up. When the chin comes down, the bar moves forward away from the body and you lose a lot of potential jumping power as you come out of your Power Line.&nbsp;</P> <P>Photo #12 illustrates an advanced problem which I have seen with a number of Division One athletes. What is it? The feet kick back. Remember simple? Does it look like a perfect vertical jump? No, it does not. Therefore, Matt is not perfect in this photo but now look a Photo #13 and compare. Now Matt is going straight up. He looks like he is doing a vertical jump. Perfect! Also, his head, arms and shoulders look very good.&nbsp;</P> <P><STRONG>THE SEVENTH STEP: </STRONG>Practicing the <U>rack phase</U> of the Power Clean. Two common problems are shown in photos #14 and #15. In #14, Matt's feet are too wide and his knees are in. Again yell knees and tap the inside of his knee. Most of the time, Adobed              "   s!1AQa"qB#R3b$r%C4Scs5D'6Tdt& EFVU(eufv7GWgw8HXhx)9IYiy*:JZjzm!1AQa"q2#BRb3$4CS%cs5DT &6E'dtU7()󄔤euFVfvGWgw8HXhx9IYiy*:JZjz ?&Լbޓcil:5^0:FJykT$Dl$b jl -$77 izN*ϗhKhDѓi֫1LU 6qwm1OMTQT`)o>dʾ\ qOFOVJ??ReDnVZKܷ1<~R\GtFjk2^c=i%I-vn SfŬ4)0u;`ӀIP+4FגCS(6*Д(YєSt}>~Σ.Ih6);;V7J-^wv0XR9 ?e_H CkGCP|+Zqhops_^g}{kK}1EԺ;b\jҵHNd4oVwjd?q&I"^Ij,L 4YdZDgኳ/2j֟EvA%/S$"~>]҆~&_ZeyWy B$ﲷ˫4Wr2}VتsM>&m!V#eU^!}o̷ZOeQdz!} sMBuV5\'cq #+pHԳ{.*yG#is4K((wjw#>Z >Mr ^pT+zy)XTH0GqEt!I-eK'ڌvZ$ @J$1[!x#iev%5mע"Jd 'XeEAUT]+eRZ݃L5Ա? Uk^o}