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Then get tight, take a deep breath and hold it. Now, take the bar off the rack aggressively by squatting straight up and breathe out some, Figure #6. Then, take two steps back to the box to get in position to squat, Figure #7. Not three, four or more; only two. All this time an aggressive attitude should prevail, not a gentle one. This helps prepare the entire body for what is to come. It is essential for injury prevention.<br>When I coached football, I learned the hard way never to say,  OK men, we are going to do some half speed drills. Everyone had their own idea of what half speed meant. Some went 95%, some went 10%. That is dangerous. I use the same mentality when coaching the Box Squat. Have a controlled aggressive attitude. Be intense even on a warm-up. Don t be gentle or go half way.<br><br>MISTAKE #6<br><br>Bill says that he  banged at the bottom. He also said that he was told to  relax at the bottom for one second. Both of these actions are completely wrong. So wrong, in fact, that these actions, in my opinion, were the principal cause of Bill s injury. The spotters and lifter must work together. The back spotter uses an overhand grip. Do not spot with a great buy. ement of success. In other words, I have always felt that straight ahead speed does not always get the job done. I had always just shrugged my shoulders and said of a great player,  Well, he s just got football speed. <br>Coach Baskett has narrowed down his athletic speed program into three easy-to-learn components with a variety of drills to develop the kinesthetic feel for his system. What does a wide receiver do when he makes his cut? What does he do with his shoulders? His arms? His body lean? 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