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Track coach David Morton is a believer in weight training, specifically the squats and the explosive lifts. He uses Ashley as a model for other athletes and parents to advertise the benefits of this type of training. When I asked Coach Morton regarding his views of over-head lifts for runners, his reply was the most explosive lifts are the most beneficial, and they all go overhead so we love them!<br>lt. Sometimes a lifter will lean too far forward or even want to take a forward step. The back spotter, with a gentle pull, can keep the lift continuing correctly. The back spotter can also assist the lifter on the box squat as the lifter rocks back slightly on the box or sits and settles back. <br>If a lifter misses a rep, the back spotter really uses their role as captain. As captain, they should be paying attention to the possibility of a missed rep. All spotters should anticipate a miss when the reps are getting tough. If a miss is happening, then the back spotter should yell,  Help. This command signals the side spotters to immediately help their teammate recover and get the weight back safely to the rack. <br><br><br>THE SIDE SPOTTERS<br>1. Never tilt their side higher (Photo 9)<br>2. Know the spotting difference between a box squat and a parallel squat<br>3. Keep alert and anticipate their captain s commands<br>Photo Nine shows how easy it is to tilt the bar. You can do it with one finger. If you grab the bar in an attempt to  save your teammate and tilt your side higher than the other side, you can actually hurt your teammate. How would you like to have 400 pounds on your shoulders and be tilted sideways as shown in Photo Nine? You would be fortunate to avoid a back injury. Side spotters must always keep the bar level. <br>Side Spotting the Box Squat: Use an over/under grip as shown in Photo Ten. It is like a deadlift grip. If you put both hands under, you would be more likely to tilt the bar. Photo Eleven shows a full view of the side spotter. Notice the 45-degree angle of the side spotter. This is the best angle from which to coach and judge.<br>Side Spotting Any Squat: Keep your eyes in position on the rack as shown in Photo Twelve. This position will allow you to help your teammate take the bar off the rack correctly as they begin the squat process. Most importantly, when your teammate is finished with their set, side spotters have the responsibility to get their teammate safely back to the rack. You cannot do this if you spot as shown in Photo Thirteen. To see incorrect spotting, go to any gym; go to any college or high school weight room with athletes. The majority of side spotters will spot like Photo Thirteen. This is wrong! You cannot see the rack from this position. If you cannot see the rack as in Photo Twelve, then you are out of position and are putting your teammate at risk. Always keep your eyes on the rack on the return.s of sport, train on the same program. The remarkable thing about this successful athletic program is that most of the great competitors are three-sport athletes. For example, in wrestling, Lance Spencer placed third in state last year in the 189-pound class and also ran a leg on the 1,600-meter relay team that won the state title. All-State quarterback, Cody Oxarart, helped win a state championship in football and basketball and was also on the 1,600-meter relay track team that won state. What an awesome accomplishment to be able to