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A good number for ELPF would be anything greater than 2.50 (Athletes with an ELPF less than 2.50 need to work extra hard on the quick lifts such as the Clean and Snatch). For the athletes jump height, a good performance number would be anything greater than 20 inches. <br><br>SPRINT<br> TIMER MODE<br><br>This mode is designed to accurately measure an athletes running speed. The computer is sound activated so when the coach yells  GO or blows his whistle, the time starts; and when the runner finally steps on the mat at the finish line, the time stops. <br>A feature we found impressive in this mode was it s ability to compensate for the time it takes the sound of the coach s voice (or his whistle, etc.) at the finish line, to reach the runner at the starting line. <br>The Just Jump or Run allows for choose a wide variety of size and skill in these athletes.&nbsp; They stretch well and then give each athlete three Vertical Jump attempts on our "Just Jump" measuring device and three&nbsp;Standing Long Jumps.&nbsp; These attempts are recorded.&nbsp; Next, the ten athletes go through the BFS Box Jumping routine.&nbsp; What do you think happens when we retest?&nbsp; You guessed it.&nbsp; Nine out of ten make significant improvements.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I know there are some strength and conditioning coaches who believe plyometrics are a waste of time.&nbsp; Those coaches and athletes who go through a Box Jumping routine at a BFS Clinic would be amused at such a philosophy.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>IV.&nbsp;MEASUREMENT:</STRONG>&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>I believe in measuring the Vertical Jump and Standing Long Jump once or twice a month.&nbsp; This is especially true at the high school level.&nbsp; I have two reasons:&nbsp; First, is that sheer practice will help an athlete learn jumping skills.&nbsp; Second, an athlete needs to have this feed back for motivation.&nbsp; If he/she is working hard on strength, flexibility and ploymetric drills, frequent feedback will demonstrate that all the hard work is paying off.&nbsp; A jump increase of one or two inches can be rejuvenating and keep your championship vision alive.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I highly recommend our "Just Jump and Run".&nbsp; You can get a highly accurate Vertical Jump measurement about once every five seconds.&nbsp; All you have to do is read the result.&nbsp; Kids can even test kids.&nbsp; The "Just Jump and Run" can certainly stimulate a lot of interest in jumping and it's a whole lot of fun.</DIV> <DIV align=left><STRONG>&nbsp;</STRONG></DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>&nbsp;</DIV> taking a lot of stress off the knees because you don't have such an acute knee-joint angle, it teaches you to sit way back. And because the box is going to gaug your depth, going deep enough never really becomes a problem. Obviously when we take the box out from under them there is some adjustment because your knees have to go more forward to make it more natural, but our technique just seems to be picture perfect. <br>Bennett got hooked on box squats through powerlifting guru Louie Simmons, one of the most accomplished power i nts has been with the baseball team.  In their last four games they had 70 runs, and their homerun ratio is just amazing. They re hitting the ball so much harder  they re hitting balls 400 feet and out of the park! <br>Enthusiasm for the BFS program among