Part Seven in a Series
Part 7 THE BFS 1 - 2 - 3 - 4 In a Series by FLEXIBILITY PROGRAM Bob Rowbotham INCORRECT: Too much pressure on knee joint' #2 Straight Leg Calf Stretch: Look -down to check toes: Make sure they are straight. Then look str<tight ahead and arch bilck to duplicate correct running form.
#3 Quadricep Stretch: Grab outside ankle and bring upper leg parallel to floor. Bring heel A WA Y from buttocks NOT TOWARDS buttocks.
THREE ON THE WALL Part seven on our flexibility series illustrates the second and third exercise for THREE ON THE WALL. Stretch each leg for 30 seconds with the "Static" method. Therefore, these two exercises will take two minutes of the total 9 1/2 minute BFS 1-2-3-4 Flexibility Program. Last issue's article explained the "Calf Stretch" which is one of the three exercises done on the wall. The "StrClight Leg CCllf Stretch" is a very common flexibilityexercise. First, make sure your back foot is straight. Do not point the toes outvvard like most people. Next, arch your back and look straight ahead. Do not loo.k down like most people.
Work hard and increase the stretch by bringing hips fonvard. Do not bend forward at the waist like most people. The "Quadricep Stretch" is done a little like the PNF stretching method. Pull foot away from buttocks not towards like most people. You'll get a better and safer stretch with this method. In our next issue, we will begin discussing "FOUR ON THE FLOOR." For more complete information, you may rent or purchase our brand new video which fully illustrates the BFS 1-2-3-4 flexibility program. (See Pages 8-9) or get our Upper Limit Posters. (See Page 57).
* Information A Great Source of Flexibility * All Flexibility Exercises are * Demonstrated by Coach Rowbotham! Stick figure drawings are not used. Written for coaches in an easy to understand style! To order write:
805 West 2400 Soutl1 Salt Lake City, Utah 84119 55
From BFS Magazine — May/June 1987. Part of the BFS Magazine Archive (1980–2014).
