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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>ts orthopedic surgeon. <STRONG>Brianne: </STRONG>Oh yeah! I want to play in college. I plan on being a business major. <STRONG>Cherisse: </STRONG>Yes, I would like to play in college. I am considering a major in nursing and business. <STRONG>Q: WILL WEIGHT TRAINING MAKE A GIRL LESS FEMININE? Ashley:</STRONG> Hey, healthy is in. <STRONG>Lindsey: </STRONG>That depends on how you do it. <STRONG>Brianne: </STRONG>It's an athletic thing to do. <STRONG>Cherisse: </STRONG>Muscle tone is a good thing. It is attractive. <STRONG>Q: WILL WEIGHTS SCREW UP YOUR TOUCH? Ashley: </STRONG>You can adjust by just practicing. <STRONG>Lindsey: </STRONG>When you play and lift, your body adjusts. <STRONG>Brianne: </STRONG>I don't believe it! <STRONG>Cherisse: </STRONG>All you need to do is have balance in your training. <STRONG>Q: WHAT ABOUT DRUGS AND ALCOHOL MIXED WITH ATHLETICS? Ashley: </STRONG>Don't touch it. Don't mess with it. My religious beliefs keep me from doing it. I have never had a drop. <STRONG>Lindsey: </STRONG>I don't do it because it isn't right. We all have made it clear to our friendsthat we don't do that stuff. So there is no social presure now. <STRONG>Q: WHAT DOES IT TAKE TO BE SUCCESSFUL OR DO YOU HAVE ANY SAGE ADVICE? Ashley: </STRONG>You have only one chance in life so make the best of it. We didn't win the national championship on March 3rd: we won it wit three hour practices and obeying the rules. <STRONG>Lindsey: </STRONG>It takes dedication and hard work. Also, if you are going to play, you should play because you love it. <STRONG>Brianne: </STRONG>Talent can only take you so far. You have to have a work ethic. <STRONG>Q: WHAT DO THE GUYS THINK ABOUT YOU LIFTING WEIGHTS? Ashley: </STRONG>The guys know this is what we do. <STRONG>Lindsey: </STONG>I am getting stronger. So what if you're a girl. <STRONG>Cherisse: </STRONG>Sometimes they say, "You're such a wmp." But, we are National Champions. Wearen't going to let them intimidate us.&nbsp;</P> <P>About three months after our interview and just before we went to press, I called the girls to find out what the effects of our mini-clinic were on their lifting program. Here is what they said: <STRNG>Lindsey: </STRONG>We worked really hard after you left. We could really tell the difference. It was neat showing other people how to do the lifts. <STRONG>Brianne: </STRONG>We learned a whole lot. We now watch others and can easily pick out their mistakes. <STRONG>Cherisse: </STRONG>It's a lot easier to do