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IsۻYHW[;8pkʹN˸d.{SrwHuOߙi_ȚQhb6װrkO6^µ&֭ hÌcWqZAXTSG7ցxȍU#KTK io EAQ$E9$\UhJ+;28 XB:즬H{B@ϡjrݡ<{~upMuzU=G;HrǓrθߩ-:qA/&zdfwCUbIaR ʞ \ZْỞ3Qd : ͌14BxTJZOcZ@a }諶l- ,{?mT鶢 done in feet, so if you have 40 yards you would enter 120 feet). Now, once the runner is set, yell  GO or blow your whistle and wait for the runner to finish by stepping on the mat. <br><br>CONCLUSION<br><br>The Just Jump or Run is not just limited to the ideas presented in this article. You can make up endless drills and tests to use with it. <br>Because of it s versatility along with it s accuracy and efficiency, the Just Jump or Run is a great buy. f which is devoted to landings and the other half to pushing off. Plyometric exercises help athletes make the best use of this brief interval." <br>In volleyball, basketball and soccer, it's been estimated that women can be as much as eight times more likely than men to injure the anterior cruciate ligament, or ACL, which helps stabilize the knee. According to the American Orthopedic Society for Sports Medicine, each year approximately 20,000 high school girls suffer serious knee injuries, most involving the ACL. Several theories have been proposed to determine why women are at such a high risk; here are just a few:<br>" Girls don't usually get involved in sports at a young age, leaving their coordination for sports behind that of males.<br>" Because women have less muscle mass than men, they may rely more on their ligaments for support than on their muscles.<br>" A woman's wider pelvis changes the alignment of her lower extremities, causing a woman's thighs to angle inward in a knock-kneed position and the lower legs and feet to turn outwards, putting the lower extremities in a vulnerable posiion.<br><br>The BFS program specifically develops one ofthe most important muscle groups in preventing ACL injuries: the hamstrings. Researchers have determined that the deadlift and the power clean are great exercises that work the hamstrings, but for direct work you can't beat the glute-ham raise. A BFS auxiliary lift, the glute-ham raise enables the athlete to work both the knee and hip extensor functions of the hamstrings, unlike the leg curl which only works knee extension or the back extension which only works hip extension.<br>Men have been breaking their own records for centuries. It was once believed that breaking the four-minute mile was impossible. Not only was it achieved, but with each passing year the times became faster. Today, the limits to females' performance are not even in sight.<br><br>Pain and Flexibility Differences<br><br>Studies have shown that women are more apt to report symptoms of injury than men. Research conducted at the Neurology Research Laboratory at the University of Michigan, Ann Arbor, shows that the forebrains of women subjects were significantly more active during pain than men's. With the same level of stimulus to the forearm, women reported more pain than men did. = 74 | Two benefits Coach Bo Giesey gave for encouraging elemntary-school-age athletes to get involved in a weight training program weethat it develops competitive spirit through physical drills and builds teawork: True orfalse? Overall anwer wrong a) True marked - Not Correct b) False marked - Correct ID = 100 | The parallel squat builds the foundation for great speed, regardless of the size of the athlete: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 147 | The BFS aproach to stretching is different from most other stretching programsbecause its primary purpose is to stretch for speed and jumping power: True or false? *Overall answer Correct* a) True marked - Correct b) Fase ID = 15 | What is the typical width of a training belt? *Overall answer Correct* a) Three inches widein the ack, tapering down to two inches in t front b) Five inches wide in the back, tapering down to two inches in the front c) Six inches wide in the back, tapering down to two inches in the front marked - Correct ID = 144 | BFS offers 10 ways to improve speed; one way is to perform plyometrics twice per week. Which is NOT another way? *Overal answer Correct* a) Sprint trai twie per week b) Time your sprints twice per month c) Perform the Farmer s Walk, with heavy weights, after every session marked - Correc d) Do flexibility training six times a week ID = 106 | One drawback of the front squat is that holding the barbell on the shoulders makes breathingmore labored: True or false? *Oveall answe Correct* a) True mrked - Correct b) False ID = 132 | What sport(s) would benefit most from the athlete performing a neck exercise as an auxiliary lift? *Overall answer Correct* a) Football b)Wrestling c) Distance running d) A and B only marked - Correct e) B and C only ID = 94 | How long should a basic plyometric program last in the BFS Rediness Program? Select one: *Overall answer Correct* a) 5 miutes,twice a week b) 10 minutes, twice a week marked - Correct c) 10 minutes, three times a week d) 15 minutes, twice a week ID = 134 | What is the advantage of performing a Dot Drill warm-up versus a simple aerobic exercise such as joggng? *Overall answer Correct*