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Flexibility work is done daily, as well as a focus on a variety of lifts such as parallel squats, dead lifts, glute-ham developers and leg curls. Resistance exercises, overspeed exercises and biomechanical work round out the major components. Paul Crews already a highly recruited defensive back in his junior year of high school, attests tot the value of the system:  Our plyometric program has helped me become a better overall athlete. I am definitely more explosive than I was a year ago. My reaction time on cuts and jumps has improved significantly. <br>At this point in time, Long believes that the program has made great strides forward, but still has a long journey ahead of them:  We have success but we are working for better& we haven t arrived yet. Although the team performed admirably this season with an impressive ten-zero record, they still have a few goals they would like to see accomplished for post season. Primarily, Longs focus is on attaining the Vikings first state championship. <br>In the conclusion to Dr. Sheppard s book he offers these final words:  & a tremendous fire should ignite inside you. Apply the principles learned and you will become an unstoppable force. It will become eminently evident that the sky really is the limit. It would indeed appear that a great fire has been ignited in the Vikings, in both coaches and student-athletes alike. As Charles Fuller, a senior linebacker, says,  We worked too hard to lose. As a senior I m proud of what we accomplished. To next years team: finish it!. sport! The appropriate way to train, according to some, was very slowly. As for exercise selection, they insisted the emphasis should be on nonspecific bodybuilding movements, and the less emphasis on freeweight lifts the better.<br><br>Responding to such propaganda is exercise scientist Dr. Mel Siff, who did his Ph.D. thesis on the biomechanics of soft tissues. According to Siff, the basic activities that occur in most sports, such as running and jumping, "can impose far higher forces on the body than are encountered in weightlifting." Thus, if you tell athletes they can't do lifts such as the power clean because of ballistic loading, then you should likewise tell them not to play sports, period. And if you tell athletes never to lift weights overhead as in a push press or jerk, then you should not allow them to throw footballs or baseballs either.<br>Siff also emphasizes that the danger of weightlifting prematurely closing the growth plates of young girls is exaggerated, since running and jumping can impose even greater loads on the bones and joints. If we were to take this myth seriously, then we would have to restrict all girls and boys to walking and swimming!<br>Another factor not considered by the slow-training proponents is that Olympic lifting can help prevent injuries by properly developing the nervous system. Siff says these same people make the mistake of concentrating on how much weight is being lifted. "The most important thing in regard to injury-proofing the athlete is proper development of the central nervous and motor control systems. From my research and experience, I have found that accidents and injuries often have a lot to do with motor control, technique and skill, and not so much with weak tissues."<br>Siff adds that an understanding of the importance of the central nervous system explains why boxers can take so many hits, hits that would generally knock out even a well-muscled individual. "Boxers knoy:Rˊ1deBʌ(:GsoۦK1h> U nwo<=B9 t-6=*v*A;#n(bki..O2 b1."OS9܍m;"RK!é#-?0