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Therefore, the two and three sport athletes have continuity and just don't miss a beat in the transition from one sport to the next. Everyone does the BFS Dt Drill for quick feet. Everyone does the BFS 1-2-3-4 Flexibility program for speed and jumpig power. Everyone includes some speed and plyometric drills. Everyone breaks 8 or more personal strength and conditioning records per week even during the season. octor said that he could not play anymore basketball that year, so he started throwing and running every day after school.<br>After football, Conrad unfortunately sustined an ankle injury and was prohibited by the doctor to continue the basketball season. Determined not to let that set him back he continued hard with his training and when track started Conrad was the fastest boy in the entire school. He was running the 110-meter high hurdles, the 300-meter intermediate hurdles, the 100-meter dash, and the 200-meter dash. I expected him to do well in the hurdles and to score a few points in the 100-meter dash. But at his first 6 meets, he got 1st in the 100-meter and was undefeated. He ended up running an 11.32 100-meter and qualifying for the state track meet in the 100-meter and in th 4x100 relay. He placed twelfth in the State in the 100-meter and was the only freshman thee in sprints. For the year, Conrad led the team in points, scoring 235 points, 24 of which came from the district track meet. Coosive power, strength and self-confidence while learning correct athletic positions whic can be used in their sport. <br>he second piece of equipment is the BFS Training Plate and the BFS 10 lb. Bumper plate. When doing a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a safe position about 8-9 inches off the floor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their acks and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer ure