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Promotes participation in middle school and high school sports.<br>20. Makes an easy transition from grade school to middle school to high school.strength ratio between the hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel 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.te internationally, said Snowden.  She earned World Cup points. Tricia has been to all but one track now on the international circuit. She will hit that remaining one this year. <br> This helps in the development of new skills, said Tricia. I race better at Park City because I know the track. Also, the more World Cup points you earn, the more spots you get on the team. Also, Tricia needs to compete to help with her chance to make the U.S. team. And compete she does - Tricia is becoming an international sensation. She won the U.S. National Championship again in 2001 while setting the Park City Olympic track record at 50.74 seconds. Tricia finished second at the World Cup event in LaPlange, France last December and third in Ingls, Austria. At the 2001 World Championships in Calgary, she repeated her third place finish from the previous year. All these competitions vaulted Tricia to 4th in World Cup overall points for the 2001 season. <br>Tricia is leaving no stone unturned in her bid to make the Olympic team. And should she make it, she ll represent our nation with honor. She has gone to the Olympic Training Center in Colorado Springs and spent time with the team s sport psychologist, Kirsten Peterson.  She has good insight into my performance personality, said Tricia.  We focused on where my challenges are in sport. She gave me concrete things to try in an effort to create an environment where I can be my best. <br>While in Colorado Springs, Tricia received active release therapy (ART) to help a long-time hamstring injury. Dr. Leahy created this approach to muscle healing which strips off scar tissue and allows the muscles and tendons to move.  Essentially he digs his thumbs into my hamstrings as deep and hard as he can. Ouch! The process only takes about fifteen minutes and it is working. Tricia is more flexible than ever and Coach Snowden is able to do more and more hamstring exercises in the gym. <br> I admire Eric more than anyone I know, offered Tricia.  He has inspired me more than anyone else. 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