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Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a Bigger Faster Stronger Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less. <br><br>Hamstring Safety<br><br>Image 7 - A. The Hamstring Stretch: The BFS One-On-The-Bench exercise is the best Hamstring stretch. This can be done on a bench, couch or with a team in the bleachers. Be tall with the stretch leg in front. The leg should be straight with the knee locked. The foot should be perfectly straight with the toes brought back not forward. Try to lock-in the lower back and look straight ahead. Now, pull your entire body forward. Do not try to put your chin on your knee. Do this hard with intensity for a total of thirty seconds with each leg. An absolute must everyday. This also improves Speed and Jumping Power! <br><br>Image 8 - B. The Straight Leg Dead Lift: Do Straight Leg Dead Lifts with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked. Do two to three sets of 10 repetitions two to three times per week. The Straight Leg Dead Lift should be a high priority Auxiliary exercise. It will also help you run faster and jump higher.<br><br>ents, plyometrics, and core body strength, but we also work on a number of smaller muscles, such as the hamstrings and the neck for example, in order to keep our athletes on the field and off the sidelines. We work for total muscular development by strengthening the entire body. Also, our flexibility program, both static and dynamic, has played a tremendous role in keeping our players playing. It works. <br>Their weight room contains some machines, but concentrates on free weights with more than 6000 pounds of iron, squat racks, a full array of benches, neck machines, hip sleds and T-bars. Yurish adds,  We believe in using free weights because of the range of motion and joint integrity benefits. Personally, I feel that the more an athlete can do in space, opposed to a being in a fixed range of motion, the more beneficial the training when playing the game. That's not saying we do not use machines, but they are not the foundation of our program. <br>Beane's success on the field parallels his success in the weight room. From 1996 to 1998 he brought his bodyweight up to 212 pounds from his freshman weight of 175, and his body fat down from 14 percent to 11. His power clean has gone from 235 to 285 pounds, squat from 405 to 565 pounds, bench from 275 to 325 pounds and chin-ups from 9 to 18. Proving this Beane can jump, his broad jump has gone from 8-feet-9 inches to 9-feet-6-inches. Not bad, considering he's been training under the BFS principles for only three years, and gone from a hey-look-at-me athlete to the Division II leader. <br>Easy going off the field,