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O)D mw̻;ϳRF6Wk~U$>p*#w-㐒8/~C$/ 25X _E¸! -mјP"c+ iEP.eC_38ߑUcpHv'PeR ֬&{e"+ _iTҐh^^G sd3[nintI:NL)ISc&?cM-*2u @ SL)91OTҦ97QڀåFdcKCLR02})>\Ӄ= =3@ 0;`t:cus M?6 +Ռ`Uk ) SÁ=z~%tnr{^& cSȒڄ 9Q$Lo!u>M ږI`})ua gcgu$fwQx4 }{SW/AҢq0 Rhi9)1Nd=XSHPcxT?8Z*6X էPMjzfnzՈӯAD}EJ^$0.1O p)M>%"c;8!TmҀCl`rlO4? OZHCA V)݅IdHs*t*x!7jqnAUCwOPj$,2@\vUC*di^#HK74Ya=S²iH"MOz-Gҧ?pS$6UH4U⢨times tape is used to keep the towel from unraveling. This can create a big stability problem. The towel can cause the bar to slip down the shoulders. Do s and Don ts: If a towel is to be used, do not use a big towel. Do wrap a smaller towel tightly around the bar. Do not tape just around the towel but do tape the outer portions of the towelorry about a one-rep max. We only try for one rep once every four weeks and that's the 5-4-3-2-1 week in the BFS system. Our players get a gold star if they break all six of their set records during the week. (The BFS System features six core lifts; each one has a set record to break each week). About 90% of our players accomplish this each week. If they get 93% of the gold stars available throughout the off-season, they get a mini gold helmet. About 90% of our players earn their helmets. Our off-season is from January to July so that is quite a commitment. You should see the faces of the kids who don't get them. We have 15 to 20 kids every year get a gold star every week for all four years.<br> Missing a workout is just not acceptable. Parents have supported us on this policy. It is rare when kids miss and our team takes care of things when it happens. We don't accept excuses. We do accept reasons. A reason is given before while an excuse is given after.<br> We were fortunate to have only one injury this year and he was out only a month. It would have been longer but he was in such great condition. I believe everything we do helps in injury prevention but you have to also be lucky. <br><br>THE AGILITY-FLEXIBILITY BLUEPRINT<br>  We do the BFS Dot Drill twice everyday and test it once a month. It is sacred as is our BFS Flexibility Program. For us, a lineman should be able to do the Dot Drill in under 50 seconds, while a back should be able to do it in under 40 seconds.<br><br>THE SPEED-JUMPING <br>BLUEPRINT<br><br> We use the BFS Just Jump for testing the Vertical Jump once a month. Every two weeks we test speed with electronic times. Today (3-31-99) we tested Danny Perry and he improved from 4.72 to 4.55. So we know we are doing alright. Quinn Gooch, running back, improved to 4.52 seconds from 4.7 in one year. Junior Kevin Amidan improved his speed from 5.4 to 4.94 seconds in only one year.<br>At one time, Joe Price weighed over 300 pounds. Scurran told him that he wouldn't let him come out for football if he didn't lose some fat. Joe responded. He got down to a lean, muscular 270 pounds. Consequently, his forty improved from over 6.0 to 5.18 in just one year.<br> We work on speed and plyometrics twice a week, says Scurran.  If our program isn't making every player faster and more explosive, something is wrong. Our kids stay with the program for four years and the not-so-good athletes, by that time, are ready to step in. Thesght into the center of the body, making it easier to stay in perfect position. You can get these barswith regular handles, or raised handles for your really tall athletes. Hex bars do not have rotating sleeves or moving parts so it is easy to compare bars from different companies. BFS does recommend that you stay away from the old-style trap-bar diamond design because they do not allow sufficien