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Flexibility work is done daily, as well as a focus on a variety of lifts such as parallel squats, dead lifts, glute-ham developers and leg curls. Resistance exercises, overspeed exercises and biomechanical work round out the major components. Paul Crews already a highly recruited defensive back in his junior year of high school, attests tot the value of the system:  Our plyometric program has helped me become a better overall athlete. I am definitely more explosive than I was a year ago. My reaction time on cuts and jumps has improved significantly. <br>At this point in time, Long believes that the program has made great strides forward, but still has a long journey ahead of them:  We have success but we are working for better& we haven t arrived yet. Although the team performed admirably this season with an impressive ten-zero record, they still have a few goals they would like to see accomplished for post season. Primarily, Longs focus is on attaining the Vikings first state championship. <br>In the conclusion to Dr. Sheppard s book he offers these final wordsy.  The trouble is you can t put anything over the cut without affecting the vision we ve tried many things, and we reuble wing offense. He considers the double wing a  smash mouth offense that would complement the gains the team was experiencing with the BFS program.  It s also an offense built on teamwork and it s built on practice  it s built on the Be An 11 philosophy. The new offense, coupled with BFS conditioning and a Be An 11 attitude, brought new life to Falcons football.<br>The next year the Falcons finished with a 7-3 record, winning their last five games, and just missed the playoffs by one-tenth of a point (on a power rating system) in a competitive conference. This tied the school record (over a 41-year period) of wins during the regular season and consecutive wins. The Falcons led the team district in rushing, and four players earned First Team All District, the most in school history.<br>Especially noteworthy was Andre Boone, a sophomore who rushed for 1,398 yards, a 6.2 average, and scored 15 touchdowns. Allosso was voted unanimously as Coach of the Year by fellow Beach District coaches. Not to be outdone by his father s great season, Allosso s son Dakota Allosso, a sophomore with a 3.9 GPA, earned Honorable Mention All District as a quarterback and linebacker.<br>Allosso says BFS enabled his team to do things they could not have done otherwise.  In one game we had a 19-play scoring drive without much follow the BFS program, with plyos Monday and Friday. It was a tremendous program that helped me form good habits that I ve been able to build upon. <br>When asked if he wanted to recognize any major influences on his success, Gizzi didn t hesitate to mention his high school coach, who he says was never too busy to help him with his off-season training. In addition, Gizzi says he s thankful for his lifting buddies who were always there to push him and help him out.<br>Gizzi s influence is still present at his high school. Says Coach Kyle,  Gizzi is one of those kids that, years later, players still talk about.  In the weightroom, he s like Gizzi! That s what the players will say around here. And every year he stops