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The third installment of the Best of the 2012 NFTC One-On-Ones, showcasing highlights from the Columbus, Charlotte and Baltimore camps.

DyeStat Illinois' Bob Geiger and Mike Newman recap the 2A Illinois State Cross Country Championships, November 5, 2011.

DyeStat Illinois' Bob Geiger and Mike Newman recap the 1A Illinois State Cross Country Championships, November 5, 2011.

Bob Geiger and Mike Newman of ESPN HS look back at sectional meets and preview the State Championships in this penultimate episode of This Week in Cross Country.

Bob Geiger and Mike Newman of ESPN HS look back at sectional meets and preview the State Championships in this penultimate episode of This Week in Cross Country.

Mike Newman and Bob Geiger of Dyestat Illinois take a look back at cross country meets the weekend of October 22, 2011.

Bob Geiger and Mike Newman of Dyestat Illinois take a look back at cross country meets the weekend of October 15, 2011.

Dyestat IL looks at the Naperville Twilight meet, the Northside/Southside Challenge, and the Amboy Invitational before looking ahead to conference week.

ESPN NFL analysts and former pros Mike Golic and Tedy Bruschi step to the chalkboard to break down slide protection. It turns the offensive line to take away defensive rushers by using tactful double teams.

ESPN NFL analysts and former pros Mike Golic and Mark Schlereth step to the chalkboard to break down the 3-4 defense. Its goals are two-pronged: create blocking mismatches in the offensive backfield or reach the quarterback with timed blitzes.

In the fourth episode of "Can He Dunk?" Season 2, strength & conditioning coach Alan Stein demonstrates the one-footed bench squat. See CanHeDunk.com for more or head to ESPNRISE.com/dunk to relive Season 1.

In the third episode of "Can He Dunk?" Season 2, strength & conditioning coach Blair O'Donovan demonstrates dumbbell swings. See CanHeDunk.com for more or head to ESPNRISE.com/dunk to relive Season 1.

In the second episode of "Can He Dunk?" Season 2, strength & conditioning coach Blair O'Donovan demonstrates box jumps. See CanHeDunk.com for more or head to ESPNRISE.com/dunk to relive Season 1.

In the first episode of "Can He Dunk?" Season 2, strength & conditioning coaches Alan Stein and Blair O'Donovan show warmup exercises, including the foam roller, over and backs and LAX ball.

Nine-year NFL veteran Mike Golic and former NFL head coach Herm Edwards, both ESPN NFL analysts, demonstrate drills run at the annual NFL Combine and give advice on how to optimize scores.

Mike McLaughlin talks about St. Ignatius' undefeated season and national title team.