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We try to isolate the three heads of the delts. The front, side and back. The most neglected area, I feel, is the rear deltoid for the shoulders. We also do shoulder shrugs with a 7-foot bar. We use all free weights on our shoulder day.<br>All of our players do our program. They come from a variety of programs but we want to integrate them into our program as soon as possible.<br>Sometimes some of the older players need to have some adjustments. We do have alternatives. For example, we love squats but some players can't do them so we have a Smith Machine, The Bear, Front Squats, and Belt Squats.<br>There are guys who come in who don't make it. You must pay the price regardless of talent. If you are lazy and don't do it in the weight room, you will probably miss some things on the field,<br><br>LEGS: We do a Single Leg Press which gives us a unilateral movement. This is done as a warm-up for 4-8 reps. Then we Squat. I might say we get them to squat lower than most of them are used to, but I want them parallel. I want range of motion not weight. We also do Leg Curls and Extensions for 1-2 sets for 10-15 reps. The Glute Ham Raise is important and we add Lunges and Step-ups as a warm-up in the off-season.<br><br>CHEST/BACK: We do Bench Press, Incline Dumbbell Press, Dumbbell Flys and Back Pulls for the rear delts.br><br>BICEPS/TRICEPS: We do Curls with a 7arget while being tall with the hips back and lower back locked in. Spread the chest! Analyze the photo. Look at their toes. Does every kid look like an athlete? Are the knees directly over the toes? Are some stances too wide? Too narrow? Burroughs Photo #10 shows Leland in a good landing position. I took this photo during the drill so I think, a slit second later, Leland had his elbows higher and his left elbow more forward; like the elbow position of the athlete directly behind.<br><br>THE POWER<br>SNATCH<br><br>The Power Snatch becomes easy to implement if you use the Three Drills. Drill #1 Jump Straight Up but just use the wider Snatch grip while keeping the knuckles to the floor. Drill #2 Jump With Elbows To The Ceiling but again, just use the wider Snatch grip. Drill #3 Use Drill #2 and Land using the Overhead Snatch Position. See Leland in Burroughs Photo # 11.<br><br>WHY THESE THREE DRILLS?<br><br>Drill #1 helps the athete to learn and feel the  triple extension. I do not use this term because I don t want to scramble a kid s brain with too much to think about. If an athlete jumps straight up in the air, he will automatically get a triple extension (the hips, the knees and the ankles). <br><br>Drill #2 helps the athlete to learn and feel the important principle of keeping the bar in tight, close to the body while getting a greater upward pull. Many beginning athletes want to Reverse Curl the bar during the Clean. This moves the bar outside the most effective Power Line or outside the lifter s center of gravity. This drill also helps the athlete coordinate the jump with correct elbow position.<br><br>Drill #3 helps the athlete coordinate the jump with the landing position. At BFS Clinics that have the participation package, the coaches at the school will move from athlete to athl