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Z;h>>V3<V,OLiLpɎ94QXUڞ{^ y(FbƦfP5" QQE7/|ܱ\m$}*Im2zQE5OtbxW[ Z(g $xx2[YvvmķNEftC"P (a4QE Eeveryone can come to the game. <BR>When asked what exercises are best for a female basketball player, Thober replied,  The clean is such an explosive lift and that s especially important for rebounding and pushing off, and I like the straight-leg deadlift, but these athletes need all the core lifts. I also do a lot of speed ladder and mini-hurdler workouts to improve their footwork. <BR>To motivate his players, Thober established a recognition system for lightweight girls (under 130 pounds bodyweight) who total 400 pounds in the bench, squat and clean; and for heavyweight girls (over 130 pounds bodyweight) who total 500 pounds in these lifts. In addition to having their names placed on a record board, those who achieve the benchmark total receive a T-shirt. The following are listed in the middle<BR>Concerning the differences between coaching male and female athletes, Thober says,  There s a lot of myths out there about girls and weight training that need to be addressed, says Thober.  Besides the fear that many of the girls have of getting bulky, some think they are going to get wide hips from lifting weights. I tell them if they want to blame wide hips on something, blame their genetic line! <BR>In looking over the accomplishments of his athletes, Thober reflects that he didn t think he would stay this long at Ravenna High School.  When I first came here I figured I d be here for maybe a year and then move on. But something has always made me want to stay here, and that s the kids  you just ross as someone who wants them to perform at their highest level. If a player sees that you always want what s best, they will respond. I try to serve the players and do the little things that make a difference.<br> We also do plyometrics. We have Plyo Boxes and Plyo Hurdles. We do a number of variations of ground plyos. We teach sprint techniques and have speed and speed endurance days. I really like over-speed training which is done especially in the off-season. We do some parachute training but I like over-speed training a little better. We have a number of devices for over-speed training; some very expensive and some very economical.<br> Another thing I like is sled work. Dragging the sled and doing sled lunges with a sled harness can be great. I don t look at sled work as speed tools but I use them to develop functional strength. <br>The Packers incorporate martial arts training for flexibility, joint mobility and range of motion. They do this two to three times per week in the off-season.  We stretch our players for five minutes before practice,  said Coach Johnston,  but before that we do a lot of functional warm-ups like high knees, waking lunges, butt kicks, etc. We also do the BFS Dot Drill on a regular basis in the off-season. <br>The Packers do Power Pulls which is a Power Clean movement in addition to Dumbbell Cleans and Dumbbell Cleans and Presses. Overhead Squats are done with a snatch grip for balance, along with a ton of medicine ball work.<br>At Green Bay, if you miss a scheduled workout, you are fined.  We haven t had anyone miss for two years,