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I found that when the kids did the dots without the pads, they had an awful time hitting the dots when it came time to test. If we warm up with jump ropes, they each can do their dot drill during work-out time on the pads.<br> After warm-up, we stretch. Coach Scurran was great for helping us learn to stretch more effectively.<br> Next, is our work-out time. We divide into groups and do core lifts, auxiliaries and agilities. About once a week I take the group on agilities and do our testing.<br> With about 5-10 minutes remaining in class I bring everyone together to work as a group on various things like medicine balls, walking lunges, sprint technique, starts, jumping plyos, etc.<br><br>Is testing an important part of your class?<br><br>I truly am committed to testing athletes on a regular basis. This not only motivates the athletes by showing progress, but can be a part of training. Kids give their best when their performance is measured. We test in the Vertical Jump, Standing Long Jump, 20, 40, Dot Drill, Steeler Drill (an agility drill) and 30 second Jump Rope. The kids love to test and when they achieve their best ever, you know it makes their day.<br><br>How did the kids end up doing?<br><br>The gains made in the class were outstanding. It is great to see talented kids get better and better, but maybe the most exciting thing is to see those kids who can t do much as far as controlling and moving their bodies turn into strong, quick, flexible athletes. I can t help but shake my head and say,  Wow! Do you remember when...? <br><br><br><br>HIGHLIGHTS OF THE 2000-2001<br>MORENCI MIDDLE SCHOOL FITNESS CLASS<br><br>Bench Press<br>11 boys at 135 pounds or more. <br>4 boys at 1ts, which is why the program includes such athletic training methods as plyometrics. "When a sprinter runs," Yessis explains, "her foot stays in contact with the ground for only a little under a tenth of a second, half of which is devoted to landings and the other half to pushing off. Plyometric exercises help athletes make the best use of this brief interval." <br>In volleyball, basketball and soccer, it's been estimated that women can be as much as eight times more likely than men to injure the anterior cruciate ligament, or ACL, which helps stabilize the knee. According to the American Orthopedic Society for Sports Medicine, each year approximately 20,000 high school girls suffer serious knee injuries, most involving the ACL. Several theories have been proposed to determine why women are at such a high risk; here are just a few:<br>" Girls don't usually get involved in sports at a young age, leaving their coordination for sports behind that of males.<br>" Because women have less muscle mass than men, they may rely more on their igaments for support than on their muscles.<br>" A woman's wider pelvis changes the alignment of her lower extremities, causing a woman's thighs to angle inward in a knock-kneed position and the lower legs and feet to turn outwards, putting the lower extremities in a vulnerable position.<br><br>The BFS program specifically develops one of the most important muscle groups in preventing ACL injuries: the hamstrings. Researchers have determined that the deadlift and the power clean are great exercises that work the hamstrings, but for direct work you can't beat the glute-ham raise. A BFS auxiliary lift, the glute-ham raise enables the athlete to work both the knee and hip extensor functions of the hamstrings, unlike the leg curl which only works k