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XtN N w&!-`޾Q@Ś!p0p\OjVd'f'R<1@;EP Up drill. This drill is the same as Photos #1 & 2, with the addition of Photo #3. You explode upward as fast and as quickly as possible. Anything more than a millisecond on the floor is too long. <br>Photos #4, 5 & 6 illustrate the Jump To Box drill. Step off, land and jump as in the second drill. But this time, instead of jumping straight up, you jump on top of the next box. Then repeat. Your set-up should include from three to five 20-inch Plyo Boxes. Each time, you would step off, land and jump to the next box.<br>The fourth drill is called Rapid Fire. Photos #4,5 & 6 depict this as well. The difference being that you do not stop at each box. You jump continuously and rapidly from one box to the next: floor, box, floor, box, floor, box, then land and jump straight up as high as you can. As you jump, bring your knees up as high as possible o your chest as shown in Photos #7, 8 & 9. You should go through this series three times.<br>If an athlete cannot bring his knees easly to his/her chest, they are finished with this segment of Box Jumping. Those that can, go to The Rapid Fire To Big Box drill. To do this, bring in the 32-inch box. Go through the Rapid Fire sequence and at the end, jump up on top of the big box as in Photo #10. From this point, if your ability permits, you can keep increasing the height of the box. Photo #11 shows the addition of our booster box which can take it up to a 40-inch height. Photo #12 shows P.J. making this height. <br>Even taller boxes can be used as in Photo #13. The next photo (#14) is of P.J. again. e can easily jump to a 50-inch height. Photos #15, 16 and 17 show P.J. jumping over the 32-inch box with one leg. Obviously, this is extremely advanced and is not something even a gifted athlete should try right away. <br>We believe all athletes, regardless of athletic ability, should do our Box Jumping routine. We even show you how to spot, not only for safety, but for a unique way to help all athletes be successful. Jeff Scurran, one of our BFS Clinicians, coached literally thousands of athletes through the years at Sabino High School in Tucson. On the video, Coach Scurran shows this unique spotting technique and says,  I never had an athlete who stuck with our program not be able to jump to the 32-inch box. This ncludes every lineman and every athlete involved in girls sports. Get this video. The benefits willbe enormous.. . . You only need a heart full of grace. A soul generated by love. <br>America has come a long way in understanding that everyone is created equal in regards to race, color or creed. However, we must also recognize wo things. First, we still have a long way to go and second, all people, regardless of race, color or creed must strive to do the best of their ability to live up to the freedoms and understandings that have been gained. <br>Two great men that have done just that are Anthony Lcas from Arkansas and Darwin Walker from Tenessee. Martin Luther King, Jr. should be smiling with great joy because e have such strong work ehic and discipline, our kids are able to win, get into college programs and be successful."r famous hip flexor stretch. If you do this one right, it will help you to increase your stride length and therefore your speed. Remember, when you stretch you want to look like a sprinter. The right-hand photo shows John in a correct position. You must force your hips forward and down. You are supposed to feel the stretch in your hip flexor (groin area). If you don t, your position is incorrect.<br>Look at Figure 12. The left photo shows the toe down, while the right photo shows the toe up. You want your toe up. It will make a huge difference. Study Figures 14-15-16. This is one good way to help athletes learn the vital sp