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Now they have back to back conference championships with a good chance to 3-peat. In the last two seasons Allegan has established some awesome feats: 19 consecutive regular season wins, 20 consecutive conference wins, 20 consecutive regular season home wins, Southwest Michigan Class  B Team of the Year, BCAM Team State Free-throw Champions, state ranking, and state record for consecutive free throws made (31 in one game, 39 in combined games). Individually they had 6 players make All-Conference with 5 of them being unanimous 1st Team Players. Last season they had three out of the top four leading scorers in the conference. Allegan also had 5 individual school records broken. About their future success, head basketball coach Marty Martens strongly believes,  One of the key ingredients will be in their continuing to follow what we have established with BFS . <br>The wrestling team finished the year with great success as well. They ended as the conference team runner-up with 4 athletes qualifying for the state tournament (a 3rd, 4th and 6th place finish).  I have noticed most kids breaking personal records almost weekly, exclaims head wrestling coach Murray Rose.  Other schools note that our wrestlers tend to be  well built and stronger than the competition. I think our true success of using the BFS program will be observed over the next few years. <br>Last year, the girls volleyball team ended with the second highest win total in school history (31). They were named the District Champions and lost to the State Runner-up after 3 tough games 16 to 14. This great season was topped only by the year before where they were District Champs and mashould  sit tall and  spread the chest with the elbows and shoulders back. The athlete will now be able to balance with the heels on the ground in a perfect parallel squat position.<br><br>KNEE ALIGNMENT WITH <br>PULLING MOVEMENTS<br><br>The Power Clean requires straight knees (Picture 9): Use a  jump stance when lifting any weight from the floor as in the Power Clean. A wider, shoulder width type stance will cause unwanted pressure to the medial collateral knee ligament. <br>After  racking the bar, make sure the feet come back to a  jump stance before setting the bar back to the floor.<br>The Dead Lift requires straight knees (Picture 10): Again, use a  jump stance when doing a Hex Bar or straight bar Dead Lift. Do not use a shoulder width stance. The knees should always be aligned straight over the feet when picking up a weight or setting it down. <br>Look at Picture 10. Her knees are diretly over her toes. This is perfect. Never Let the knees come