Part Eight in a Series
IADDUCTOR STRETCH: Top photo is illustrating beginners stretch. Bottom photo is advanced. Four On The' Floor signifies four minutes stretching on GROIN STRETCH OR BUTTERFLY the floor. Part eight on our flexibility series will ilJustrate the first minute on the floor. Each of the above exercises should be done for 30 seconds with the "Static" method. Although self administered PNF techniques may be used with these two exercises. The Groin Stretch or Butterfly is a very common stretching exercise and a very good way to stretch the groin area. The athlete should grab the lower legs by the ankles. The next step is to pull the feet in tight towards the groin area.
Then, it is absolutely essential to place the elbows on the knees. Many athletes do not do this. It must be done. This is where you get your stretch. Push the knees down towards the floor. Work hard and sweat. This should not be playtime. The Adductor Stretch is done by spreading your legs as far as possible and leaning forward. Athletes who are tight may try to grab the toes and pun forward as illustrated in the top right photo. If an athlete is really tight, then reach for socks or shoelaces and pull forward. The athlete should feel this pressure on the inside of his thighs. Flexible athletes will be able to pull completely forward and put their nose on the floor.
In our next issue \,ve will discuss the second minute on the floor. For more complete information, you may rent or purchase our flexibility video which fully illustrates the BFS 1-2-3-4 flexibility program. (See pages 8-9) or get our Upper Limit Posters. (See Page 61).
* 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 South Salt Lake City, Utah 84119 55 ~tvundU$I'lOo.lIdUs DoIlOl.~ShOuIdersllnd he&d baCk_ Ht«l, eyes and arms kttP the SlIme postion. str4l9ht. eye;sir'.'tl, ~ms bO:ed. shoulders CNeI hips. &r mcNr;S In 4 straight line Dono! )tJ1c ShOuIdm and h£hd b!Ick.
5 beautiful, full-color 22" X 28" posters for only -' 6 ll-IE r!NISt! Stand tr«l dtlo',-,'S UP. bet rest>ngOfl tf'lt dell:C*:t5&'ldcOllartx:lnE: and Instructional Stefan Femholm demonstrates proper form in a series of 5 inspirational posters SQUAT: Stefan squats 800 pounds! Illustrates leg and hip power with correct squatting technique.
CLEAN: Stefan cleans 415 pounds! III ustrates correct power clean technique with awesome poundages.
_ SPEED: Stefan runs a 4.3 forty! Fully illustrates the BFS 8 point sprint technique system!
S....n Fcrnholnu 6'-1 112",270 Ibs., Squat: 820, Clean: 440, 40:4.3, VJ:40 FLEXIBILITY: Stefan illustrates super flexibility and the BFS 1-2-3-4 flexibility program_ PLYOMETRICS: Stefan demonstrates beginning and advanced plyometrics! These beautiful color posters will inspire any athlete to dedicate himself totally to do everything possible to be the best. Simply stated: Inspiration for commitment to the TOTAL PROGRAM. An Absolute Must for EVERY Weight Room!
From BFS Magazine — September/October 1987. Part of the BFS Magazine Archive (1980–2014).
