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The principle of exercise specificity says exercises that have the most carryover to specific athletic activities share the same biomechanical properties as the activities the athlete seeks to improve. For example, because a power clean is basicallya jump with weights, it would be a better exercise han a bench press for improving the vertical jump of a volleyball player. In fact, as I pointed out in my article  The Power of Giants in the Spring 2001 isue, shot putters who practice the power clean often have exceptional vertical jumps, even those athletes who weigh over 300 pounds. <br>Accentuation training is especially needed in such sports as figure skating, since the additional bodyweight developed from full squats could add extra muscle mass that would decrease jumping height (and, for some athletes, adversely affect the aesthetics of the performance, which greatly influence the athletes placement). Other athletes who may not want to develop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <brLet s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitios. During a concentric contraction a muscle develops tension and shortens, causing movement to ocur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an ccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requirebr>Has Tony Stanford finally settled down? "I've got 22 years in," says Stanford. "I'm not going to coach forever, but I'm happy where I am and I'm pleased with what we're doing. 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