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Begin by just sitting on the low box to experience the feel of sitting lower. Next, do a low box squat with just the bar to get used to this very low position and to gain confidence. It will also teach you how to balance properly. <br>There are two variations to experiment with. First, use the box squat technique of sitting and rocking back slightly. Second, try lowering and just slightly touching the box before coming up. After gaining confidence, you may then try a parallel squat. If problems persist, then do the low box squat in place of the parallel squat. In that case, one day of the week do higher box squats and on the other squat day use the low box. However, remember this would be only for the athlete who just cannot parallel squat. The only other reason for doing box squats exclusively is aiding the rehabilitation process of an athlete after knee surgery. <br>I believe that every weight room should now have at least one low box squat. Good luck! Let us know what you think after you have had a while to train with this new depth. Your parallel squat could very well see a nice jump! id,S:WC(5ҕI xG֋h3dvJlI0DCWQ[Z]Kp&w~'ԎϢ Y-nοZ67&팖Or+ 9ǵfGZ%>A֭y$5TAPC9gֶZ+ݝjE#v[^8'\Z'd&FNLҳ΋4z5Q Xǹ9&ma23i9H_֋^}yZ`l'&!H늍sPw|Nd v-Ӂ֊`@'["^n<R[鄨{zWE uoB VǠTXZI T'hS")@@#TqKݩv#p0E p VOv},R,e=՟EKouyh1o9\nM]l= I5 EN!z|o-2ff>ձc-~FdlU(;~t(Ri(sOpG>4c :?MS[,4#ؘMn!ԊVK0jknLQG$`P6 lE&ރtS(:]RsڢvzH6Oj FzZ[zSc>R$x9'OQLA*1Tc>sO MiC:sR4;bҞwjN{wǹ=Wpõ"ɨ$aTl oQj@qFTT" sM5zVϡNUێEG=L2CJÂ}(<br><br> BFS HIGH SCHOOL STANDARDS<br> Standard Build Heavy Build<br>Good Beginning 14 12 inches<br>Great for Varsity 18 16 inches<br>All-State Level 22 20 inches<br>All-American L 25 22 inches<br><br><br>20-YARD SPRINT <br><br> DAVID OLIVER'S RESEARCH<br>High School Average................. 3.2 seconds<br>College Average......................... 3.1 seconds<br>Elite Athlete Average................. 3.0 seconds<br>U.S. Soccer Team...................... 2.9 seconds<br>Top Score On Team................... 2.7 seconds<br><br><br> MEG STONE'S USA SOFTBALL TEAM<br>Team Average............................ 3.12 seconds<br>Best Time.................................. 2.99 seconds<br><br><br> BFS HIGH SCHOOL STANDARDS<br> Standard Build Heavy Build<br>Good Beginning 3.75 3.9 seconds<br>Great For Varsity 3.45 3.65 seconds<br>All-State Levon of what it takes to develop potential and then created the environment which alloen s Standards Builds <br> <br>BFS HIGH SCHOOL WOMEN<br> Standard Build Heavy Build<br>Up to 5 2 120 lbs. or less Over 120 lbs.<br>5 3 to 5 5 135 lbs. or less Over 135 lbs.<br>5 6 to 5 8 150 lbs. or less Over 150 lbs.<br>5 9 and up 160 lbs. or less Over 160 lbs.<br><br>BFS Dot Drill <br><br> BFS HIGH SCHOOL STANDARDS<br> Standard Build Heavy Build<br>Good Beginning 70 7 seconds<br>Great for Varsity 60 65 seconds<br>All-State Level 50 55 seconds<br>All-American Level 45 50 seconds<br><br><br>40-yard Sprint<br><br> BFS HIGH SCHOOL STANDARDS<br> Standard Build Heavy Build<br>Good Beginning 5.75 5.9 seconds<br>Great for Varsity 5.45 5.6 seconds<br>All-State Level 5.1 5.3 seconds<br>All-American Level 4.8 5.0 seconds<br><br><br> his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation. The S