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Parallel squats are the single most important thing you can do to improve speed.<br> Early in my career, I was in the Ls Angeles area training with track athletes (throwers) duing the summers. I was amazed at their size and speed. There were about 30 throwers who weighed an average of 270 pounds running between 4.6 and 4.8. Pro football players were not even close to that. I wanted my high school football players back at Sehome High School in he state of Washington to be like those throwers. So when I returned, we parallel squatted like those throwers and practiced sprinting. We timed our players twice per month. We did not do a very good job with power cleans but we were superior at the parallel squt. See Figure #5 and you will see what I mean. Little Greg Frere at a bodyweight of 155 parallel sqatted 355 pounds and ran a 4.6 forty. Look at his depth and form: eyes on target and being tall with the chest spread. This photo was part of a story that featured my program at Sehome in the old Strength & Health magazine. We did a good job at only two of the ten components we have today, but we did those very well. It took only a year to get phenomenal results. I had 50 players run between 4.5 and 5.0 in the forty. That was 1970. Can anyone match that today? Sehome had an enrollment of 1,400 in grades 9-12. We played mostly larger schools and ended up playing Snohomish High Schol in a mythical state championship. They had minus 77 yards. <br> My next move took me to Brigham Young University, where I worked with football players and the power lifting team. Paul Howard, a lineman, gained 45 pounds in one year, reaching 275, and improved his forty from 5.2 to 4.8. He played ten years for the Denver Broncos. 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