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But with the right training we can go much further with that one-third than we've been going."<br>Fast-twitch muscle development may have tremendous health benefits for the female, but that alone will not provide her with medal-winning records. BFS trains athletes for sports, which is why the program includes such athletic training methods as plyometrics. "When a sprinter runs," Yessis explains, "her foot stays in contact with the ground for only a little under a tenth of a second, half of which is devoted to landings and the other half to pushing off. Plyometric exercises help athletes make the best 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 likely thn men to injure the anterior cruciate ligament, or ACL, which helps stabilize the knee. According to the American Orthopedic Society for Sports Medicine, each year approximately 20,000 high shool girls suffer serious knee injuries, most involving theACL. 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 involved 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 ore on their ligaments for support than on their muscles.<br>" A woman's wider pelvis changes the alignment of her lower extremities, causing a woman's thighs to angle inward in a knock-kneed osition and the 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 preventing ACL injuris: 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 ofthe hamstrings, unlike the leg curl which only works knee extension or the back extension which only works hip extension.<br>Men have been breaking their own records for centuries. It was once believed that breaking the four-minute mile was impossible. Not only was it achieved, bu with each passing year the times became faster. Today, the limits to females' perform