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The cure usually happens after only a few light slaps. <br>If the problem persists, then video tape the athlete squatting so that (s)he can see the problem. This will almost always do the trick. <br>Knees Forward: Many beginning squatters will want to lift th Sharon.  He s patient with me and we ve designed a program specifically for the girls, plus some extra auxiliary lifts. It s year-round as well. They train three times a week during the school year and four times per week during the summer in June and July. It s my entire volleyball team and I d say my attendance is 90 percent--not bad for summer. Of course, the end of the weight training coincides with my try-outs so there s extra incentive for the girls to do it. <br>So why is Coach Zavala so sold on the BFS program?  I ve seen the gains and improvements. We jump very well, the girls are quicker and we have fewer injuries. We can play a two-hour match and ask who s sore the next day, and no one utters a groan. Three years ago that wasn t the case. Their bodiesjust don t wear down now. <br>Not surprising, Coach Zavala is now weight training two days a week herself!<br><br>A Senior Coming <br>On Strong<br><br>The changes in the sport are not just for the young girls growing up with the opportunity. It is there for female athletes of all ages who are ready for a new challenge and appreciate the opportunities and new acceptance of women in sports.<br>For Val Jalajas (pronounced like yell-at-us) a 22-year-old senior at Western Carolina University in Cullowhee, North Carolina, the vault came knocking at her door. A former child gymnast, Val was taking a tennis class from the track coach. The two began talking about form and biomechanics. Soon, Val was doing some flips for the tennis coach. He immediately recognized the similarities to the skills needed for vaulting and asked her to show his vaulters some gymnastics moves.<br>The vaulters watched Val; and she watched them. The next thing she knew she was in a meet, and won. She was hooked.<br>Strength Coach David Jolly took over from there. The first year he had to make some serious adaptations to training, teachingher the basic technical aspects of the sport. During the summer she worked on muscular endurance, doing a lot of bicycling in the Great Smoky Mountains. A stress fracture set them back a bit, but soon a program of the Bench, Military Presses, Squats, Push-Ups and handstand Push-Ups began to give Val the speed and strength she needed for the running. 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