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Sandy has prospered greatly due to weight training. In one school year on the BFS program, Sandy has a 75 lb. snatch, a 105 lb. bench, a 200 lb. squat, and a 120 lb clean.<br>"For the first time in eleven years," explains Coach McGee, " our volleybal team advanced to the state regionals. All of the heavy hitters are on this program. This training has greatly impoved their vertical jump, overall strength & conditioning, and explosiveness. Major injuries have almost ceased to exist. As more and more athletes see the amazing results our kids have made they are floding the classes. Keep an eye out for Ash Fork, on the BFS program, the sky's the limit."<b>Coach McGee has each class begin with a 400 meter warm up jog, followed by the BFS 1-2-3-4 stretching routine. Agility drills, such as the BFS Dot Drill, follow stretching. Depending on the day of the week, either lifting or the plyometric/sprint workout ends the intense activity of the class period followed by a slow jog and final stretch. Coach McGee exclaims, "the organization of the BFS program is what sets this program apart from so many others. The Set