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Q=iћAǨt7rfW$I?ZhX#G|}x<*ߍvkut_5]>H麶E)M7?!\mԖ5-p V-93g=*Η}qowH=VgiCe[ټÌZx_"mpŕ[#T%stٴw:Mڠ|:Ƨy4 OcL༭Ԝ ۊl)ϕ94# (SylBgI\ɖHp=hI-נUr\\<>;`A'V>V>~XE3`U8 ƺ2)[0i= XȞ=va.C9RVkVqI$V?(>Ь{g*H5VS&;)FTLpҤkk)/%W` qϱ lLހ.e*$qWNw9N/q01AY#9p;Weٙ,K9g2@渿XƉiicz7ˏ5*;㊤9Z:tkQ$֭ޗ%c(0yn>CidvVu+cvI8Vp˅rǩ2`E3 Lw7\g*N$PM1YJe%;sA3z n;0#Ăzv"ݵMB+d8 rǮi@vZZ6!X$R\Gz4D+}=MV"얫@\ph0G- cӊ)6Az2੫ bGVL\>N2MMͺ٣'b>M b)u*ÕjlYbG0Aq+HRF*]M.9Qn K"#5~(G$Uk"UsX)5VFmݏ6F$J1sria vڌ26[pr2#gj w9jE;Dr@4]\缬dL$u* :qX_==+bKtCT.4NWַMX4 &>)> ç/A']]3?}*$LIc'{UWxfF  \f GA1Up|ݎI1\ڴH[U&\Ȩ:Z39RFzW%}nf،6+=t YNx5pd }-3H.ힲtK<L֪ ڥAs:dA 3:l5#C2 ֣.T N!MnXV]:`[E>Ii$4I+R QW3&F:k퐞U*-D<*֣-ÔR@=hv+X% '~+wHe[dcO>rř@\{wMBԐQc&wQ.eH<8;HGil&?,xZ= ԧgc6ԅ >^G: zӐm !hm$H!SYOoO`0(dy=z|FM@~OVnҠaGZEP'8r*UPG cM\ d2+sG`?t \ψrڡ{ n[ثkrQG5Ev]nrkg\+v;I 0@kkH2K sP4poh/=ԮAvlCn*:+3oc#vw0dE;HM]PU$-sW^ue9xHn&wcon2?×r $`vh{)d\} :kߝ#dgӵ5hʏS5y$AvM&{? %Axk#;A8ymKNnDP pqwp,ǥt&CYv\r1( r=>Z92+md#u]:|$v j23{uԘy{Ep"B8by['HǗ}saּjz7|3=(rGb^[Kc<br> Front Squats (Picture 7): This variation of the Prallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.the shortest lifter but by no means the weakest. Sandy has prospered greatly due to weight training. In one school year on the BFS program, Sandy has a 75 lb. snatch, a 105 lb. bench, a 200 lb. squat, and a 120 lb. clean.<br>"For the first time in eleven years," explains Coach McGee, " our volleybaithout detailed coaching.&nbsp;</P> <P>Look at Lenny Dykstra. The above photo apeared on the front cover of Inside Sport Magazine and the front page of USA TODAY. Lenny knows <U>WHAT</U> to do and that is to stretch but he is turned the wrong way. Lenny Dykstra of the Philadelphia Phillies did not know <U>HOW</U> to do this Lower Back-Glute Stretch exercise. To learn exactly how to do each phase of baseball training, you should consider getting my two-hour video, book or have a clinic.&nbsp;</P> <P>The third part of the "secret" is to <U>Implement</U> correctly. At the high school level, possibly over half of the baseball players will play more than one sport. Things work much better if all coaches at a particular school are on the same page. Only about one percent of our nation's high schools are on a true unified strength and conditioning system. We need to be if an athlete is ever going to reach his potential.&nbsp;</P> <P>The football coach says one thing, the basketball coach something else and the baseball coach yet another. The average high school, for example, has seven different flexibility programs or philosophies floating around the high school. No wonder kids are confused.&nbsp;</P> <P>What is the best way to get an athlete to run faster? We don't care if he's running for a touchdown, executing a fast break or stealing a base. Whatever gets us from point "A" to point "B" the fastest is what we all should be doing! Whatever gets us to jump the highest in the quickest and most explosive way is what we all should be doingsketball and was also on the 1,600-meter relay track team that won state. What an awesome accomplishment to be able to call yourself a three-sport state champion! 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