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" xE{8 xgH?E3$ ВZ }StW] & Q z h QEh1 ʷ < b r > < b r > < b r > W e i g h t T r a i n i n g R u l e s < b r > < b r > G e n e r a l R u l e s < b r > < b r > " O n l y s t u d e n t s w h o h a v e p a s s e d t h e i n s t r u c - < b r > t i o n a l c o u r s e m a y u s e t h e w e i g h t r o o m . < b r > " T h e r o o m m a y b e u s e d o n l y w i t h < b r > p r o p e r s u p e r v i s i o n . < b r > " S h i r t a n d s h o e s a r e r e q u i r e d . < b r > " P r o p e r s t r e t c h i n g , w a r m u p a n d c o o l < b r > d o w n a r e r e q u i r e d . < b r > " N o s p e c t a t o r s a l l o w e d . < b r > " N e v e r i n t e r f e r e w i t h t h e e x e r c i s e r . < b r > < b r > < b r > C o n c e r n i n g M a c h i n e W e i g h t s < b r > < b r > " R e a d t h e i n f o r m a t i o n l a b e l b e f o r e u s i n g . < b r > " K e e p p i n s i n t h e m a c h i n e s . < b r > " A v o i d q u i c k m o v e m e n t s . < b r > " N e v e r d r o p w e i g h t p l a t e s . < b r > < b r > < b r > C o n c e r n i n g F r e e W e i g h t s < b r > < b r > " S p o t t e r s m u s t b e u s e d . < b r > " U s e c o l l a r s . < b r > " R e t u r n a l l w e i g h t p l a t e s t o r a c k s . s t a r t e d t o d a y ! " C a l l B F S . O u r c e r t i f i e d c o a c h e s w a n t t o h e l p . O u r p r o g r a m m a t e r i a l i s e a s y t o r e a d a n d i m p l e m e n t . W e s p e c i a l i z e i n u n i f y i n g a l l s p o r t s g r a d e s 7 t h r o u g h 1 2 i n t o o n e s t r e n g t h a n d c o n d i t i o n i n g p r o g r a m w i t h s m o o t h t r a n s i t i o n s b e t w e e n i n a n d o f f - s e a s o n s . W e a r e a l s o t h e o n l y c o m p a n y t o d e v e l o p s p e c i a l w o m e n ' s e q u i p m e n t t o m a k e s u c c e s s a s l a m d u n k d e a l ! < b r > W h a t w o u l d b e t r a g i c ? T o s i t b a c k a n d o n l y p r a c t i c e y o u r s p o r t . W o m e n a t h l e t e s n e e d t o s p r i n t , j u m p a n d f l e x i b i l i t y t r a i n . T h e y n e e d t o l i f t f r e e w e i g h t s a n d e m p h a s i z e P a r a l l e l S q u a t s , P o w e r C l e a n s a n d S n a t c h e s . T h e y n e e d t o v a r y w o r k o u t s a n d t r a i n a l l - y e a r r o u n d . R e a c h y o u r p o t e n t i a l . C a l l B F S . < b r > < b r > _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ < b r > < b r > W O M E W S S T A N D A R D S < b r > < b r > V E R T I C A L J U M P < b r > < b r > D A V I D O L I V E R ' S R E S E A R C H < b r > H i g h S c h o o l V a r s i t y A v e r a g e . . . . . 1 7 i n c h e s < b r > C o l l e g e A v e r a g e . . . . . . . . . . . . . . . . . . . . . . . . . 2 0 i n c h e s < b r > E l i t e A t h l e t e A v e r a g e . . . . . . . . . . . . . . . . . 2 3 i n c h e s < b r > U . S . W o m e n ' s S o c c e r T e a m . . . . . . . 2 4 i n c h e s < b r > T o p S c o r e o n t h e T e a m . . . . . . . . . . . . . . 2 9 i n c h e s < b r > < b r > < b r > M E G S T O N E ' S U S A S O F T B A L L T E A M < b r > T e a m A v e r a g e . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 0 i n c h e s < b r > < b r > < b r > B F S H I G H S C H O O L S T A N D A R D S < b r > S t a n d a r d B u i l d H e a v y B u i l d < b r > G o o d B e g i n n i n g 1 4 1 2 i n c h e s < b r > G r e a t f o r V a r s i t y 1 8 1 6 i n c h e s < b r > A l l - S t a t e L e v e l 2 2 2 0 i n c h e s < b r > A l l - A m e r i c a n L 2 5 2 2 i n c h e s < b r > < b r > < b r > 2 0 - Y A R D S P R I N T < b r > < b r > D A V I D O L I V E R ' S R E S E A R C H < b r > H i g h S c h o o l A v e r a g e . . . . . . . . . . . . . . . . . 3 . 2 s e c o n d s < b r > C o l l e g e A v e r a g e . . . . . . . . . . . . . . . . . . . . . . . . . 3 . 1 s e c o n d s < b r > E l i t e A t h l e t e A v e r a g e . . . . . . . . . . . . . . . . . 3 . 0 s e c o n d s < b r > U . S . S o c c e r T e a m . . . . . . . . . . . . . . . . . . . . . . 2 . 9 s e c o n d s < b r > T o p S c o r e O n T e a m . . . . . . . . . . . . . . . . . . . 2 . 7 s e c o n d s < b r > < b r > < b r > M E G S T O N E ' S U S A S O F T B A L L T E A M < b r > T e a m A v e r a g e . . . . . . . . . . o . I d o a n a s s e s s m e n t o n a l l t h e p l a y e r s , b u t i t s v e r y v i s u a l a n d i s a c c o m p l i s h e d b y w a t c h i n g t h e m m o v e a n d d o t h i n g s . T h e r e a r e a f e w i n d i v i d u a l s w h o h a v e c e r t a i n i s s u e s , a n d I l l a c t u a l l y a s s e s s t h e m o n a t a b l e , b u t f r o m a t e s t i n g p e r s p e c t i v e i t s n o t l i k e I r u n 4 0 s w i t h t h e m . T h e r e a l 2 . 8 3 . 0 s e c o n d s < b r > < b r > < b r > A d d i t i o n a l B F S W o m e n s S t a n d a r d s B u i l d s < b r > < b r > B F S H I G H S C H O O L W O M E N < b r > S t a n d a r d B u i l d H e a v y B u i l d < b r > U p t o 5 2 1 2 0 l b s . o r l e s s O v e r 1 2 0 l b s . < b r > 5 3 t o 5 5 1 3 5 l b s . o r l e s s O v e r 1 3 5 l b s . < b r > 5 6 t o 5 8 1 5 0 l b s . o r l e s s O v e r 1 5 0 l b s . < b r > 5 9 a n d u p 1 6 0 l b s . o r l e s s O v e r 1 6 0 l b s . < b r > < b r > B F S D o t D r i l l < b r > < b r > B F S H I G H S C H O O L S T A N D A R D S < b r > S t a n d a r d B u i l d H e a v y B u i l d < b r > G o o d B e g i n n i n g 7 0 7 5 s e c o n d s < b r > G r e a t f o r V a r s i t y 6 0 6 5 s e c o n d s < b r > A l l - S t a t e L e v e l 5 0 5 5 s e c o n d s < b r > A l l - A m e r i c a n L e v e l 4 5 5 0 s e c o n d s < b r > < b r > < b r > 4 0 - y a r d S p r i n t < b r > < b r > B F S H I G H S C H O O L S T A N D A R D S < b r > S t a n d a r d B u i l d H e a v y B u i l d < b r > G o o d B e g i n n i n g 5 . 7 5 5 . 9 s e c o n d s < b r > G r e a t f o r V a r s i t y 5 . 4 5 5 . 6 s e c o n d s < b r > A l l - S t a t e L e v e l 5 . 1 5 . 3 s e c o n d s < b r > A l l - A m e r i c a n L e v e l