BFS Magazine

The Benefits of Multi Sport Athletes

Steve Kinslow February 27, 2024

The Benefits of Multi Sport Athletes

Playing multiple sports can offer numerous benefits to young athletes, including physical, mental, and social development. Here are some ways in which engaging in multiple sports can aid in overall development:

  • Physical Development: Different sports emphasize different muscle groups and movements, leading to a more well-rounded physical development. For example, soccer focuses on cardiovascular endurance and lower body strength, while basketball emphasizes agility, coordination, and upper body strength.
  • Prevents Burnout and Overuse Injuries: By participating in multiple sports, young athletes can avoid burnout from repetitive training and competition in a single sport. Additionally, it reduces the risk of overuse injuries that can occur from the constant strain on specific muscles and joints.
  • Enhances Motor Skills and Coordination: Each sport requires specific motor skills and coordination. Engaging in multiple sports exposes athletes to a variety of movements, helping them develop a broader range of motor skills and better overall coordination.
  • Develops Mental Toughness and Adaptability: Playing different sports challenges athletes to learn new rules, strategies, and techniques, fostering mental flexibility and adaptability. They learn to adjust their mindset and approach based on the demands of each sport, enhancing resilience and problem-solving skills.
  • Encourages Cross-Training Benefits: Many sports complement each other in terms of physical conditioning. For example, a swimmer may improve their cardiovascular endurance and upper body strength by participating in track and field during the off-season.

In summary, playing multiple sports can contribute to a young athlete's holistic development by fostering physical fitness, mental resilience, social skills, and a deeper understanding of athletic principles. It promotes versatility, reduces the risk of burnout and injuries, and ultimately cultivates well-rounded individuals both on and off the field.

(PS: the kids have a lot of fun too!)

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5 Reasons to Dot Drill every training day!

Steve Kinslow February 19, 2024

5 Reasons to Dot Drill every training day!

The BFS Dot Drill, also known as the “Bigger Faster Stronger Dot Drill," is a training exercise designed to improve agility, coordination, and footwork. Here are five reasons to incorporate the BFS Dot Drill into your training regimen:

  • Agility Enhancement: The Dot Drill is highly effective in improving agility, as it requires rapid changes in direction and foot placement. Regular practice can help athletes become more nimble and respons

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Signage for safety and performance

Steve Kinslow February 19, 2024

Signage for safety and performance

Training posters can contribute to maintaining a safe weight room environment in several ways:

  1. Instruction on Equipment Use: Posters can provide visual guidance on how to properly use weightlifting equipment, including machines, free weights, and accessories. Clear instructions help users understand the correct form and technique, reducing the risk of injury due to improper usage.

  2. Safety Guidelines: Posters can display safety guidelines and precautions relevant to weight training activities. This may include reminders to use spotters when lifting heavy weights, to warm up properly before exercising, or to avoid overexertion. Reinforcing safety protocols promotes responsible behavior among gym-goers and helps prevent accidents.

  3. Emergency Procedures: Posters can outline emergency procedures specific to the weight room environment. This may include instructions on how to respond to injuries, access emergency exits, or operate safety equipment such as fire extinguishers or first aid kits. Clear guidance in times of crisis can minimize confusion and facilitate prompt and appropriate responses.

  4. Exercise Demonstrations: Posters can feature illustrated demonstrations of various exercises commonly performed in the weight room. Clear visuals depicting correct form and technique help users understand how to execute exercises safely and effectively, reducing the risk of injury due to improper movement patterns.

  5. Rules and Regulations: Posters can communicate facility rules and regulations specific to the weight room area. This may include guidelines on noise levels, attire requirements, or time restrictions, promoting a respectful and orderly environment conducive to safe and enjoyable workouts.

Overall, training posters serve as valuable visual aids to reinforce safety practices, provide instructional guidance, and promote a positive and inclusive atmosphere in the weight room. Regularly updating and prominently displaying such posters can help cultivate a culture of safety and responsibility among gym users, ultimately contributing to the overall well-being of individuals utilizing the facility.

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The King of Execises

Steve Kinslow February 05, 2024

The King of Execises

The parallel squat is regarded highly in the fitness community for several reasons:

Muscle Engagement: Functional Strength: Increased Hormonal Response: Joint Health: and MORE...

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Organization is Key to Weight Room Excellence

Steve Kinslow January 31, 2024

Organization is Key to Weight Room Excellence

An organized weight room provides several benefits for individuals engaging in weight training. Here are some reasons why organization is crucial for an effective weight training environment:

  1. Efficient Workouts: An organized weight room allows individuals to move seamlessly between exercises and equipment. With a designated place for each piece of equipment,...

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Unify Your Programs for Success!

Steve Kinslow December 22, 2023

Unify Your Programs for Success!

This is a time of year many educators and coaches assess their athletic programs and explore ideas on what could make a difference in the future. Few teams make the playoffs, even fewer are division champions and only one is state champion. Is your team in this elite group? How can your school crack the code to improving from year to year - season to season?

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The Straight Leg Dead Lift for Athletic Success

Steve Kinslow December 13, 2023

The Straight Leg Dead Lift for Athletic Success

In addition to advising athletes to use the BFS 1-2-3-4 stretching program, we recommend all athletes perform the straight-leg deadlift as an auxiliary exercise. Unlike the Hex bar deadlift, which develops strength and requires the use of heavy weights, we think of the straightleg deadlift as a stretching exercise, and therefore only very light weights are used. And we can’t emphasize this point enough. 

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Consult With BFS

Steve Kinslow October 28, 2023

Consult With BFS

BFS Will Help You Succeed From Concept to Completion!

For 40 years BFS has been providing middle schools, junior high schools and high schools with the tools they need for success. We’d like to do the same for your school. We are your full-service company, not only providing all your Exercise Equipment needs, but also safe and effective Exercise Instruction.

Consulting-trio

One Day Consultation - 1 to 3 schools or facilities: $3,500

Concurrent additional days are available for $1,500, each covering an additional 1 to 3 schools. An unbeatable solution for counties or districts. Call BFS to learn more and book your school's or district's consultation! 800-628-9737

Join other great districts that have found a spingboard to success with a BFS Weight Room Consultation: 
- Baltimore County Public Schools (MD)
- Seattle Public Schools (WA)
- NYC Dept. of Education (NY)
- Central Consolidated School District (NM)
- Harford County (MD)

And many more!


Weight Room Consultation

Drawing on 40 years of experience BFS knowledgeable consultants will measure, review and make recommendations for your weight room. Using criteria that always begins and ends with safety your BFS consultation will provide clear recommendations for your unique situation.  

Unique Situations

BFS Consulting brings a deep understanding of schools and educational systems. With this insight to time and space constraints we will provide the best solution for turning your weight room into a learning classroom. 

Depending on when your school was built, what your current budgets allow, and what your expectations are BFS offers solutions for every institution. BFS knows your situation is unique. 

Unique Solutions

Once your on-site consultation, including measuring and inventorying of existing equipment as well as on-site interviews with teachers and coaches, is complete BFS delivers two options for moving forward with upgrading your facility. 

Your consultant will provide one floorplan that utilizes your existing equipment. This option will rearrange and perhaps remove excess equipment that hinders the safe and efficient use of your weight room. 

The second option will provide a floor plan of recommended replacement and new pieces of equipment to maximize your safety and results. Recommended upgrades in equipment may include auxiliary pieces, flooring, or storage - options will be provided. 

Continuing Education

BFS Consultations do not end with the equipment. Our ongoing educational support includes a year subscription to technique and training videos from the BFS Total Program.

This BFS Educational Center is available to every teacher and coach that uses your weight room. These resources emphasize perfect technique for both lifting and spotting. It also includes frequently asked questions from our safety series with Dr. Mark Rabinoff, an expert witness in hundreds of weight room lawsuits. This is invaluable for understanding and reducing your school's exposure to lawsuits.

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Getting Young Athletes Ready to Win!

Steve Kinslow October 20, 2023

Getting Young Athletes Ready to Win!

Weight training is a key aspect of the BFS Readiness program, but it is performed with light weights as its purpose is to teach athletes perfect technique. That way, when they are physically mature enough to lift heavy weights, they can do so safely. The BFS Readiness program is a quick, easy-to-administer workout. With nearly four decades of enthusiastic results, BFS is convinced that this is the optimal workout program to give young people a head start on a lifetime of safe physical and athletic performance.

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Keep Students Invested in Their Own Success

Steve Kinslow October 10, 2023

Keep Students Invested in Their Own Success

Teaching proper attitude is a simple task and takes very little time. Before students ever touch a weight they should listen to what BFS calls, a pride and safety talk. First students need to know that your strength program is "special" and that it is a privilege, not a right, to work-out in the weight room. The students need to feel that the strength program is a place for them to improve themselves and in effect is "theirs," not the coaches.

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SIGNS OF A SAFE WEIGHTROOM

Steve Kinslow October 02, 2023

SIGNS OF A SAFE WEIGHTROOM

Sign Subject Matter

Colors and shapes are important, but even more important is the information that these signs convey. Use only simple words, phrases or graphics that are easy to understand. Use only internationally accepted graphics. Remember that simple words are better than complex graphics. However, symbol signs may be more helpful to multi-cultured users than words...

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Exiting the Bench Press Properly

Steve Kinslow October 02, 2023

Exiting the Bench Press Properly

Stay Dynamic and Athletic for Safety and Focus

*Twisting To Get Out of The Bench This Way Is Bad.
*It Could Cause A Muscle Spasm In The Lower Back.
*Most Athletes Do It This Way But Don't You.
*Be Smart - Be Athletic.


*After Your Set, Bring Both Knees Up As Shown.
*Bring Knees Up Together.
* Lower Back.
*Then, Whip Your Legs
Forward and Downward
As In A Forward Roll.
*You Can Even Push
On Your Thighs With Your Hands.
*Now You're Upright Effortlessly In An Athletic, Gymnastic, Graceful and Safe Movement!

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Prepare for a Championship Season

Steve Kinslow September 26, 2023

Prepare for a Championship Season

Start Now for Second Semester Success! 

Sometime this coming month your football playoffs will be firing up. Are you still in the mix? If so - Go Get Em! 

If not - NOW is the time to think about what your programs can do to find success in the spring! Booking early give you and your coaches the time to implement a total program that leads ATHLETIC development.

A BFS Total Program clinic will be exceptionally valuable for high school athletes looking to excel in spring sports for several important reasons...

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Towel Bench for Variations

Steve Kinslow September 15, 2023

Towel Bench for Variations

Towel Benches are a BFS Core Lift for three reasons.

• First, an athlete gets used to a heavier weight. Normally, ten to twenty more pounds can be used on the Towel Bench. This builds more confidence for new levels on the regular bench.

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Don’t sleep on the Effort Box

Steve Kinslow September 13, 2023

Don’t sleep on the Effort Box

But what about the Effort Box on your set rep recordings? This is one of the few measurements in the BFS Total Program that is subjective. The student needs to honestly judge for themselves how much effort they are putting into lift and record that on a scale of 1-11. 

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Accountability for Flexibility? YOU BET!

Steve Kinslow August 28, 2023

Accountability for Flexibility? YOU BET!

The BFS approach of striving to break personal records every workout keeps athletes’ motivation high. This strategy also applies to stretching programs that regularly measure progress – the athlete can see immediate and objective evidence of improvement. To measure progress with the BFS 1-2-3-4 flexibility program, we recommend that athletes perform the sit-and-reach test at least once a month.

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Hex Bar Advantages

Steve Kinslow August 22, 2023

Hex Bar Advantages

The question of whether the hex bar deadlift is better than the straight bar deadlift depends on individual goals, biomechanics. Both variations of the deadlift have their advantages and can be effective in different ways.

Here are some reasons why BFS prefers the hex bar deadlift over the straight bar deadlift...

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The Posterior Chain and BFS: Unleashing Power and Performance

Steve Kinslow August 07, 2023

The Posterior Chain and BFS: Unleashing Power and Performance

One of the most significant aspects of any strength and conditioning regimen is training the posterior chain. This term refers to the muscle groups spanning from the lower back down to the heels, encompassing the glutes, hamstrings, and the erector spinae.

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The Dot Drill - Dynamic for Optimal Performance

Steve Kinslow August 02, 2023

The Dot Drill - Dynamic for Optimal Performance

While traditional warm-up exercises like jogging and stretching have their merits, the "BFS Dot Drill" stands out as a particularly effective warm-up routine. Because the drill is timed and judged for accuracy it falls into the BFS mandate that exercises must be measurable ( you can't break records of you don't keep records!). 

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Flexibility For Speed

Steve Kinslow July 28, 2023

Flexibility For Speed

In the BFS Total Program we strongly emphasize stretching and flexibility  - primarily for the the performance benefits. Stretching and flexibility should be approached with equal focus and attention given to strength training, Because stretching may not take as much time as weight training students (and coaches) may not give this portion of the Total Program their full attention. It is important to remember that ALL parts of the Total Program are equal in achieving results even if they don't take as much time or equipment and other areas!
Let's focus on the Calf today
Proper calf muscle flexibility is essential for maximizing speed and improving athletic performance. Here's how stretching the calf muscles can contribute to speed training:
Increased Range of Motion: Flexibility in the calf muscles allows for a more extensive range of motion during running and other athletic movements. This increased range enables longer strides and better push-off, which are critical factors for generating speed.
        
Improved Running Mechanics: Flexible calf muscles promote proper running mechanics. When the calf muscles are adequately stretched, they can contribute to a more efficient and powerful stride, which ultimately translates to improved speed.
        
Better Muscle Activation: Flexible calf muscles allow for better muscle activation and engagement during running. This means that your muscles can contract more effectively, leading to more powerful and explosive movements.
        
When incorporating calf stretches into your speed training routine, it's essential to do them correctly and consistently. BFS reccommends:
Calf Stretch: With hands on the wall for balance, move hips forward and push back heel down. keep leg straight. Switch after 30 seconds.
Achilles Stretch; Same as Calf Stretch but slightly bend knee, keep heel 1” off the ground & squat down increasing load on Achilles tendon.

It's essential to strike a balance with stretching. Incorporate a dynamic warm-up exercise such as the BFS Dot Drill before training

DOWN LOAD THE FREE 1-2-3-4 STRETCH TODAY 

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The Power of Strength Training Programs: More than Individual Workouts

Steve Kinslow July 25, 2023

The Power of Strength Training Programs: More than Individual Workouts

When it comes to achieving athletic goals, strength training is a tried and tested. However, the approach one takes can make a significant difference in your success. While individual workouts may seem appealing for their flexibility, opting for a well-structured strength training program brings long term benefits. Here's why...

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Custom equipment for team unity

Steve Kinslow July 17, 2023

Custom equipment for team unity

 

Building Team Character custom equipment

Building a strong and cohesive team is crucial for success in any group activity. Whether it's a sports team, a fitness group, or a corporate team, fostering a sense of camaraderie and team spirit can significantly enhance performance and overall satisfaction. One effective way to achieve this is by incorporating exercise equipment with team names. Let's explore how this innovative approach can be beneficial for team character.

  1. Fostering a Sense of Unity: When team members see their group name proudly displayed on exercise equipment, it creates a strong sense of identity and belonging. This shared identity promotes unity and encourages individuals to work together towards a common goal.

  2. Instilling Motivation and Accountability: Personalized exercise equipment reminds each team member that they are part of a collective effort. This knowledge can boost motivation, as individuals feel accountable not only to themselves but to their teammates as well.

  3. Healthy Competition and Collaboration: Using team names on exercise equipment can spark friendly competition among team members. A little rivalry can be healthy and inspire individuals to push their limits. Additionally, it encourages collaboration, as team members cheer and support each other in achieving their fitness goals.

  4. Strengthening Trust and Communication: Exercising together with team-branded equipment encourages open communication and builds trust among team members. As they face challenges and celebrate successes together, the bonds of trust grow stronger.

  5. Positive Reinforcement: Customized exercise equipment serves as a constant reminder of the team's purpose and achievements. Celebrating milestones and victories can reinforce positive behaviors and attitudes within the team.

  6. Improved Team Morale: Feeling like a part of a special group can elevate team morale and lead to increased overall satisfaction and happiness. A motivated and content team is more likely to overcome obstacles and stay committed to their objectives.

Your equipment will be a powerful tool for building team character. By fostering unity, promoting accountability, encouraging collaboration, and strengthening trust, it contributes to the overall success and happiness of the team. Whether it's on the playing field, in the gym, investing in team-branded equipment is a worthwhile step towards creating a stronger, more cohesive team.

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Unify your PE and Athletics to bring physical, mental, and even academic success to your school

Steve Kinslow August 18, 2022

Unify your PE and Athletics to bring physical, mental, and even academic success to your school

Dulaney High brings BFS into the classroom

It used to be that the interests of physical education and athletic departments of high schools would clash, with neither wanting anything to do with the academic side of things either. 

Today we live in a different world, where high school budgets are tight and compromises are inevitable. All the departments at a school have to work together, not only to share equipment but also to integrate all the aspects of a student’s education for a common purpose. 

Dulaney High is part of the Baltimore County School System, and their success in integrating the BFS program into their physical education classes was a key reason they have been named a BFS High School of the Year.

Kyle Fiat, the varsity boys’ lacrosse coach at Dulaney, used the BFS program when he lived in Salt Lake City, where BFS is headquartered. Fiat is aware that a high percentage of young men and women drop out of organized sports at a young age – one estimate is that 70 percent drop out by age 13.

Fiat says that due to deconditioning, these types of kids are at a definite disadvantage in their junior and senior years if they decide to try to get back into a sport. However, he is confident that if these kids were involved in an athletic fitness program such as BFS, their strength, coordination and other basic athletic skills would be at a high level and their transition back into sports would be easier. Along with the physical pluses, there are also mental positives to be gained with athletic fitness programs.

Mental Health and Physical Conditioning

David Schlenoff, a psychologist for the school who is certified with BFS, evaluated the results of a research study involving Dulaney students who used the BFS program. The personality test administered was the Piers-Harris 2, which provides insight into an individual’s self-concept and is often used to help identify at-risk youth. 

Schlenoff found that the girls using the BFS workout experienced significant improvements in many areas that fell under the category of happiness, such as cheerfulness, ability to get along with others, and their perspective of life circumstances.

Of course, being able to have BFS in the physical education classes helped with the overall success of the athletic program, as athletes could get their workouts done before classes. An early morning BFS class was also offered at 6:30 to accommodate students who couldn’t attend otherwise. 

The results? 

Virtually across-the-board athletic team success for both boys and girls sports. Here are some examples of win/ loss records in the 2103 season: 

Girls Volleyball, 21-0 (state champions); 

Boys Basketball, 13-3; 

Girls Softball, 13-3; 

Girls Lacrosse, 11-4; 

Coed Tennis, 9-3; 

Girls Field Hockey, 13-6; 

Girls Basketball, 9-5; 

Boys Baseball, 13-9; 

Coed Wrestling, 8-3; 

Boys Lacrosse, 10-6;

Boys Soccer, 8-4-2. 

Also noteworthy is cross-country runner Isabel Griffith, who won the state championships.

The Dulaney High School Girls Volleyball Team not only won the 4A state championships last year, but did it with a 21-0 record.

With such great results, plus the

36-year history of success and extensive teaching resources BFS offers, Fiat says the next step was a natural: BFS was integrated into the school curriculum as a for-credit class. After all, who can argue with success?

Dulaney High School is the ultimate example of a unified program:

athletics, physical education, and academics. On a scale of 1-10, Dulaney

High and its students are 11’s!

GET STARTED WITH A BFS CLINIC OR CERTIFICATION

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Training Smart With the BFS Six Absolutes

Steve Kinslow June 02, 2022

Training Smart With the BFS Six Absolutes

Biomechanics sounds like a large subject that is difficult to understand or implement in a high school strength and conditioning program. But it can be simplified and used to great effect by consolidating the bigger ideas into just a few guidelines. The BFS Six Absolutes is not a phd but is a framework that applies alignment and safety of young athletes that can give your coaches a unified teaching method for most athletic movements.

One reason the Six Absolutes are so amazingly effective is that all coaches can use the same terminology when teaching weight training and sports skills. After all, how can athletes be expected to follow instructions exactly when the instructions they receive seem different? Such confusion also goes against the concept of developing a unified program. Therefore, when teaching the squat, instead of one coach saying, "Make your chest big!" and another coach at batting practice saying, "Spread the chest!" both coaches will simply say, "Spread the chest!"

Get the Six Absolutes EBOOK

Watch the BFS Free Mini Course on the Six Absolutes HERE

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