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If you do a single joint exercise, you will end up with an imbalance."<�br>The softball team trained three days per week during the off-season and twice per week during the in-season. The exercises were basic strength and explosive power lifts featuring multi-joint movements. Exactly in tune with the BFS System.<�br>Coach Stone is adamant about long distance running. "Don't do it," she states emphatically. "Do only short sprints." Coach Stone expected the players woul do better on their 300-yard shuttle run even though they did only short sprints (20-40) yards). That's what happened.... with every player!<�br>The Vertical Jump was tested on the Vertec. Eleven players followed the program and were tested. The first test period was in December of 1997 and the second test period was March of June of 1998. Every player also improved with her Vertical Jump.<�br>The average age-26, average weight-160, average height 5-7, and average percent bodyfat-20. The first test Vertical Jump average was 16.4 inches with a range of between 11.5 to 18.5 inches. The second test Vertical Jump average was 19.75 inches with a range of between 16.5 and 21.5 inches. The average improvement was 3.35 inches. All the players improved their 40 and 20-yard times along with a step test and push-ups.<�br>Coach Stone could only work with the players up to the final test because of other employment commitments but did recommend they continue with the program. It is my sense they did not. Mandy Eakin, our BFS Women's Clinician, worked with two U.S.A. Softball players last spring on the Power Clean and reported that she had to start from scratch.<�br>Explosive jumping power and speed are essential to all sports except golf. To perform at the highest level and to reach one's maximum potential, women need to do the BFS program or something similar.<�br>BFS has published Women's Standards for over a decade.