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PW[0xMû|q:R`cweEƒbs]ӥSkA?-$X X:f#Sf7;*' yʌ@VFȮa{7l>ySGԊ"C]l,Λ䘤q1汬#E:zw6OB%lߛ>Ԋٮ k{!F``GUWHOqtG9UED/u~ZF*wǍ:QV/#Yk2 \.̜X5m5nS|2 1u*q9} "OCݳ mB9.K0MvƞխP $GZzV!?-@K~RKTxZ^Xo),pV/h,vXc ״ &*kg+K z .2gv| rd=Yd1By 0Ez#gP4-I G'9L*XS8-Vd 1ʵZfUjXz]tegZNf#)&GG@+zen7i$UҼR.a20fh6JnO"0֔9Uc6|Q%*9f\طrS*\W-SPoqww*kSz UVB8`s\d,+˴Z)6^3r~4O1T"NԞ憇f)~'mJ7-~pZA@9\}E"Ұu&_;̍ ߘ`gxf1ўO#: ԰cgOiZ7E>ҥwWC[4 5F;=TïpFE9WRwj{>C{V"H2 tëcHSaX7:&fvʀw*qe)Eu'$ Q(~"钌IGyl֚&ў]Eޭ8/n@f$fiu8c%(v#ƼhThdz%=3Kk3|Yk`kt7f\t]O#;,rMH@*IQ0ƽz~4#@What makes the BFS Total Program so unique is that the players are highly motivated. They break records and chart their records every time they go into the weight room. This creates competition. The players compete with themselves and their teammates. By charting record breaks, the players can see immediate progress in strength and speed. The players and coaches can keep track of record breaks and improvements. Every player on our team has told me that they think the BFS Total Program is the best. a student jump off a chair and have everyone look at his knees. They will naturally bend to break the fall. The Power Clean is no different: You jump straight up as high as you can, then when you land you bend your knees to break the fall.&nbsp;</P> <P>The Athletic Stance is wider than a jump stance and the toes are pointed out slightly for balance. Therefore, the feet will pop out slightly when you land. The Athletic Stance is a "ready position" used in many sports. Think of a shortstop, a line-backer, a defensive basketball player or a tennis player. I want an athlete to practice landing and balancing himself with a weight from this athletic stance. Both Matt and Danelle have landed in a perfect Athletic Stance.&nbsp;</P> <P>Photo #6 shows a happy Coach Kirkman with Matt in a perfect jump position and Danelle racking the dowel perfectly from an Athletic Stance.&nbsp;</P> <P><STRONG>THE FIFTH STEP:</STRONG> Using the bar from the floor, teach the starting position. Look at Danelle in Photo #7. She is in a Jump Stance with hips down, elbows locked and wrists slightly rolled forward. Danelle is using the Aluma-Lite Bar with the BFS 10-pound Bumper Plates. Photo #8 shows Matt trying to Power Clean from an Athletic Stance. This is wrong. Just look at his knees. This is weak and dangerous. Also, this could be a photo of Matt setting the weight down after a Power Clean which would also be bad. You must pick up a weight <U>or</U> set down a weight from a Jump Stance!&nbsp;</P> <P>Practice picking up the weight from the floor in a controlled motion as pictured in Photo #9. Matt has his chest spread so that his lower back really looks good. His elbows are locked and Coach Kirkman is a happy camper.&nbsp;</P> <P><STRONG>THE SIXTH STEP:</STRONG> Using the bar again, <U>practice jumping</U> once the bar is just above the knees. Use the same technique as when the dowel was used. Concentrate on jumping just as you would do a vertical jump. If it does not look exactly like a vertical jump, then you have done it wrong. It's that simple! Flat out simple. do not underestimate this point. This is where even Division One athletes get into trouble and where any coach can become an expert by merely looking at the lifter's knees. Simple: do the knees look like a vertical jump?&nbsp;</P> <P>Photo #10 shows a common problem especially with girls and junior high boys. Look at the knees. They are actually touching. The solution is to yell "knees" and even slap the inside of one knee. This seems to help the athlete get a kinesthetic feel of the problem.&nbsp;</P> <P>Photo #11 shows Matt bringing down his chin which is a very common problem with even advanced lifters. The chin should always be up. When the chin comes down, the bar moves forward away from the body and you lose a lot of potential jumping power as you come out of your Power Line.&nbsp;</P> <P>Photo #12 illustrates an advanced problem which I have seen with a number of Division One athletes. What is it? The feet kick back. Remember simple? Does it look like a perfect vertical jump? No, it does not. Therefore, Matt is not perfect in this photo but now look at Photo #13 and compare. Now Matt is goin