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(鏫:B5|("?(1V~+lto ]iS b f6b{F}wO h۴Nb,Xn\d7'4$7'cU;2x:M kWW s!V.pys\oxEK;m[ܡn^P̘ǷH派؍oC9+H6I>Q֜fZkFe3²:#<Y! +~ BѾ5֗<ڼ /"温Kf⅑u 4VA<~Uny_+5j/T;GZѴ+j7+Pq:օa`Y($ǩ<->(X $i/nnXo#HF P8tcnT.ѻwԩ&{ k'aŸI >̩Y:Vt8 u3}ƋE,̫dz$r{V͎}g&kW^۹XWw[} [fn"7U#c;`ֺ/.}.uI!ד"h}xQ]UK/Fx+L 9h-G@O ڱt_F.;\ORB|,O}c6χX"XbA zpH={W.F? {>ZfW=ṓPE$=9*[OxwP/$Q@<TG4+18aQ= s_tWZ[xK: ;wk8J&dmeI!`͏LyZY&b}I^a }ƪ%Y)՘.ჷq+Ȃfg2d_0=KXzoSK%p1Q_>v֐M,G۞Gj>*7>klaוhxEP-b7.ddb=R iwW[3m<H=k'^iڝ | dO\U[C/Ḋ"pzuR3&hJ^Asep 8( >!O=Q2I.PUԯ~ /n^[`EXW>oW5uc^\xxb,ImQHp2zpe[wh扃V4QLF]C*ku2F*~:;(Q9^B_xYbK}SR[xGn7@Y /p8=Zt}[Q8GpN:4QL &iNvJA^*9K].y50Fz)Ђt]ENQ@#RP16)e4Q@4{ع^HAqmVΉvRmQEjumping drills with no accessory apparatus.&nbsp; Second is medium level drills using some form of apparatus, starting and ending with feet on the ground.&nbsp; The third level is Plyometric Box Jumping.&nbsp; We start with low intensity Box Jumping drills that&nbsp;any high school athlete can perform.&nbsp; Our drills increase in intensity and skill but over half of our nation's high school&nbsp;athletes can complete all of our drills in the first week.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>At BFS clinics where Plyometric Box Jumping is included, we select about ten athletes to demonstrate.&nbsp; We always try to choose a wide variety of size and skill in these athletes.&nbsp; They stretch well and then give each athlete three Vertical Jump attempts on our "Just Jump" measuring device and three&nbsp;Standing Long Jumps.&nbsp; These attempts are recorded.&nbsp; Next, the ten athletes go through the BFS Box Jumping routine.&nbsp; What do you think happens when we retest?&nbsp; You guessed it.&nbsp; Nine out of ten make significant improvements.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I know there are some strength and conditioning coaches who believe plyometrics are a waste of time.&nbsp; Those coaches and athletes who go through a Box Jumping routine at a BFS Clinic would be amused at such a philosophy.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=center><STRONG>IV.&nbsp;MEASUREMENT:</STRONG>&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left>I believe in measuring the Vertical Jump and Standing Long Jump once or twice a month.&nbsp; This is especially true at the high school level.&nbsp; I have two reasons:&nbsp; First, is that sheer practice will help an athlete learn jumping skills.&nbsp; Second, an athlete needs to have this feed back for motivation.&nbsp; If he/she is working hard on strength, flexibility and ploymetric drills, frequent feedback will demonstrate that all the hard work is paying off.&nbsp; A jump increase of one or two inches can be rejuvenating and keep your championship vision alive.&nbsp; </DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>I highly recommend our "Just Jump and Run".&nbsp; You can get a highly accurate Vertical Jump measurement about once every five seconds.&nbsp; All you have to do is read the result.&nbsp; Kids can even test kids.&nbsp; The "Just Jump and Run" can certainly stimulate a lot of interest in jumping and it's a whole lot of fun.</DIV> <DIV align=left><STRONG>&nbsp;</STRONG></DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left>&nbsp;</DIV>orward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to ;8KbJK[^$* 渻ȍoPgV6"e;n!'mHЃB9cn7 QSJ waCl2G%ɫaJ}nF$ŧޖ zȥ1 ԶZ|" ٘2Y c7rM(bda{mt7ҳ!ėi.UGĭ"cZWKq>ҳu%G2MWV.E5܇Ae'QdrIF%+iEq[SN)չI$S(I@uԵIhʌeuS/9A(8Zڒob|k{ hR D4s_y IUdre=AgZ2et +I=)iQjRkF!T3x#n Hs!1yR]!'rr|TsGݘS>raq\Dn^2ud0ԇ!UKB.Yo>ΏoƮ\=?Iq#m3o%nQL