Search eStore by Item Number or Keyword (For Best Results Enter One Item Number or Keyword) CLICK FOR SEARCH  
      BFS Home      Magazine Archives Account Login       Shopping Cart       Check Out       Help      

FREE SHIPPING Site wide through December 2018!

Go to BFS Home Page image-BFS Banner

Brain Training and Sports

Train "True Agility" with increased cognitive decision making skills via BrainHQ and Sports.
Cognitive Conditioning: Players and coaches are coming to appreciate that cognitive conditioning is as important as physical more.
Science and Brain Training
More than 100 published scientific papers show the benefits of BrainHQ exercises and assessments. ...Read More

2018 BFS Magazines

Weight Room Certification

Magazine Archives
Submit a Magazine Story

BFS Newsletter

View this weeks news and promotions, and sign up for our email list!

We are BFS

Find BFS Reps in Your Region

Satisfied Clients

View our Satisfied Customer and Client List

BFS Downloads

Find All your Download Needs here. From Training Documents to Custom Order Forms.

BFS Newsletter

Get weekly updates with motivation and success stories as well as current promotions!

Subscribe to CoachBFS on YouTube for updates and training tips

BFS Partners
with Allstate Capital.

Working with a fixed municipal budget it can be almost impossible to make dramatic changes in a short time.
Call to learn more
Home Gym Financing.
BFS is proud to work with Key Bank to get your dream gym started!
0% for 15 Months Financing Available on your BFS Home Gym!
KeyBank Latitudes M MasterCard®
Call to learn more

Contact BFS
Bigger Faster Stonger Inc.

Call 800-628-9737
Utah 801-974-0460

Bigger Faster Stronger, Inc., Sportswear  Retail, Salt Lake City, UT
Click to Verify BBB
accreditation and to
see a BBB report

  Printer Friendly Version

Learning the Six Absolutes
By Dr. Greg Shepard
Published: Winter 2002

The BFS Six Absolutes

1. Use an Athletic or Jump Stance
2. Be Tall
3. Spread the Chest
4. Toes Aligned
5. Knees Aligned (Knees over toes)
6. Eyes On Target

President’s Note: In past issues, I introduced the Six Absolutes, which illustrated how coaching techniques in the weight room can be easy and amazingly effective in teaching and learning perfect technique. All coaches and athletes should use the Six Absolutes when coaching or spotting. You can also use these Six Absolutes when coaching any sport.

As with the other Absolutes, Knees Aligned applies to all areas of athletics, not just the weight room. Use this Absolute all the time, even during practice for any sport. Knees Aligned relates closely to these other Absolutes: Athletic or Jump Stance and Toes Aligned.

When I do a BFS Clinic, one of the very first things I do is teach the Six Absolutes. I bring down six athletes from the bleachers and have them line up two yards apart, facing the audience.
Next, I give the command “Hit,” which means to pop to an Athletic Stance and get into an athletic ready position. I look at their stance, knees and toes, and grade their position on a scale of one to ten. I also ask coaches and athletes sitting in the bleachers to get into a great athletic position.
Knees that are in perfect (10) alignment will be straight from every position. Photo 1 shows an athlete in a perfect sitting position with his knees directly over his toes. In my clinics, I take a ruler and place the top end at the middle of an athlete’s knee. The bottom of the ruler should be at the middle of the athlete’s toes. If the ruler is inside or outside, the position is incorrect.
Sometimes beginning athletes squat with their knees too far forward, with the heels off the ground as shown in Photo 2. This puts too much pressure on the patella area, besides being absolutely ineffective. If the knees are past the tips of the toes, they are too far forward. To help correct this, use the partner system and practice squatting with the hips back and with the knees vertically as straight as possible as shown in Photo 3. Another great way to learn how to balance is to try a front squat with very light weight, as shown in Photo 4. This will help an athlete practice the art of stabilizing his or her body correctly.

Squatting with knees out (Photo 5) will put unwanted pressure on the lateral collateral ligaments. The knees-out problem is easy to correct: simply widen the athlete’s stance until the knees are aligned directly over the toes.

The most common serious knee alignment problem occurs when the knees angle in. Many beginning athletes face this challenge, and it is somewhat more common among women athletes. The knees-in problem (Photo 6 &7) puts unwanted pressure on the medial collateral ligaments.
The knees-in problem is more difficult to correct than knees-out. The first step is to yell “knees” to athletes while they are squatting or doing some other lift. This is a signal to force the knees out over the toes. This signal may or may not work the first time. If not, the second correction technique is to lightly tap the inside of the athlete’s knee (Photo 6). This kinesthetic approach gives the athlete an actual feel for the problem. The cure usually happens after only a few light taps. If the problem persists, then videotape the athlete so that he or she can see the problem. This combination of coaching guidelines will almost always do the trick.
Remember, you can use this same coaching Absolute when coaching any activity: running, jumping, stretching or in sports practice. Your athletes will perform better in all these areas if they keep their knees aligned---knees over toes. They will be less injury prone, especially in injuries to the knees. All you have to do is yell “knees” and positive things will happen once your athletes have been taught this vital coaching absolute: Knees Aligned.

Superior sprinting mechanics, which includes proper knee alignment, is one reason Tim Montgomery can now claim the title of "The Fastest Man in the World."
Photo 1 Knees over toes
Photo 2 Incorrect - knees are too far forward and heels are off the floor
Photo 3 Use a partner to practice balance and correct knee alignment
Photo 4 Light Front Squats can help establish correct balance and knee alignment
Photo 5 This athlete’s knees are outside his toes. To correct, just widen the stance
Photo 6 Are the knees over the toes? Do the knees look good? Would being in this position be good on the knees in strength and conditioning and in sports?
Photo 7 Are the knees over the toes? Do the knees look good? Would being in this position be good on the knees in strength and conditioning and in sports?
Photo 8 Good or bad Knees?
Photo 9 Good or bad Knees?
Photo 10 Good or bad Knees?
Photo 11 Good or bad Knees?

Return to Winter 2002 Articles

BFS has an A+ Rating with the BBB.
Click Here or on the BBB Logo to the Left to See Report.


FAX 1-801-975-1159 Toll Free 1-800-628-9737 Email BFS with Your Comments
All Content © 2010 Bigger Faster Stronger Incorporated All Rights Reserved