Part Nine in a Series

is an easy way for floor. For more complete information, you may rent or athletes to remember a sequence of flexibility exercises to purchase our flexibility video which fully illustrates the BFS stretch ALL major areas. We say ONE ON THE BENCH, 1-2-3-4 flexibility program (see pages 8-9) or get our Upper TWOSTANDING UP, THREE ON THE WALL, and FOUR ON THE FLOOR. Four on the floor signifies four minutes of stretching on exercise done during the second minute of our four on the floor segment. The GLUTE STRETCH is done for 30 seconds by using the “Static” method which is a slow controlled stretch.

Then the legs are switched and the athlete stretches in the opposite direction for an additional 30 seconds. Some coaches have their athletes do this for the lower back.

Most athletes do the stretch incorrectly as illustrated above. We call it “lazy knee”. You must pull the “up” knee over and across the down leg to affect a stretch on the gluteal muscles It is vital to coach this stretch correctly. You will also stretch the lower back but the primary purpose of this exercise is to stretch the glutes. It is also important to twist and look the opposite way you are pulling for optimum results.

If you have big legs and/or have a difÏcult time getting into the proper position, you may utilize our BFS alternative COST: Only $4.95 * A Great Source of Flexibility Information : * All Flexibility Exercises are Demonstrated by Coach Rowbotham! Stick figure drawings are not used. * Written for coaches in an easy to understand style! method. Pull the knee across with the opposite hand and push in the same direction with the other hand. Anyone can get an excellent stretch on the gluteal muscles using this method. Remember flexibility exercise. Most athletes are far too passive when doing this stretch. Don’t just go through the motions.

In our next issue, we will discuss the third minute on the To order write:

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From BFS Magazine — January/February 1988. Part of the BFS Magazine Archive (1980–2014).