Coaches often comment on an athlete as having “good feet.” They want athletes who are light on their feet, are quick on their feet and have a fast “first step.” But having good feet is not a mysterious quality that only a few fortunate individuals are blessed with. Every athlete can improve this important athletic quality, much more than you might suspect.
A Closer Look at Absolute #2 - Be Tall - Why this absolute is the key to good posture and athletic performance
“Good posture is that state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity irrespective of the attitude (erect, lying, squatting, stooping) in which these structures are working or resting. Under such conditions, the muscles will function most efficiently and the optimum positions are afforded for the thoracic and abdominal organs.”
All sports require the use of one or both of the same two basic foot stances, a jump stance, and an athletic stance. Collectively, we refer to this as the first absolute of the Six Absolutes of Perfect Technique, which is “Use an Athletic or Jump Stance.”
When Coach Jessen at Piute High School was looking to change the culture of his school's athletics he did what many coaches and athletic directors do. He looked at upgrading his facility. But equipment is just a great FIRST step. Really changing the attitude of teams also takes a Total Program that gets all students and athletes involved and excited about physical development and physic
Jeff Kasuboski, who was the principal at the time of that first BFS clinic, said this about the influence of BFS: “BFS has made all the difference in the world – it turned everything around. Attitude, character, work ethic... everything has changed.”
What Moon did was call Jeff Scurran, a BFS clinician who had developed a reputation for turning around football programs. The first step was a BFS clinic, which Moon made happen!
Learn about the basic Plyometric Progression for athletes. See the first four drills in motion. Be sure to complete Ground Based Jumping prior to introducing Plyo Box Jumping (see Ground Based Jumping video).
Learn More About Starting a program here:
Getting Started In Plyos: Equipment
BFS is called the “Total Program” because it has balance. Although a 400-pound bench press is impressive, the time it would take an athlete to develop the strength for such an accomplishment would take away from developing other athletic qualities – qualities such as speed, agility, flexibility, jumping ability, and muscular endurance. Let’s look at what the research says, for example, about jumping ability.
Newcomb High School in New Mexico is part of the Central Consolidated School district in the four corners region of New Mexico. Through the district’s commitment to improving facilities for students and athletes, all three high schools and three middle schools were introduced to the BFS Total Program and equipped with new, highly functional weight rooms. Newcomb High School is the smallest high school in the district but the Skyhawks are proving to have unrivaled heart and character.
After the back squat, there are many other challenging leg exercises that can be a part of a coach’s weight training toolbox. The front squat is one such exercise, but is it for you? First, consider that the front squat is not a wimpy exercise. the front squat more effectively activates the quadriceps, increased quad strength is essential is the start of a sprint, whereas the hamstrings and glutes increase their importance as you move into an upright position.