Guides & eBooks, page 2
Page 2 of 3.
BFS Dot Drill Information
The BFS Dot Drill: five dots, five drills, six times each — the daily warm-up that builds quick feet in a month or two. Layout and instructions included.
BFS Flexibility Program
The BFS 1-2-3-4 Flexibility Program: one minute on the bench, two in the air, three on the wall, four on the floor — every stretch illustrated.
Be An 11: Goal Setting Sheet
The Be An 11 team goal sheet — team, school, and community goals with the steps to achieve each, sealed with team signatures.
BFS Leadership Council Application
The Be An 11 Leadership Council application — three essay questions that make athletes define leadership and how they'll serve the team.
BFS Nutrition Plan
The BFS weekly nutrition planning grid — protein, fruit and vegetables, and hydration tracked across every meal and snack, Monday through Saturday.
BFS Plyometric Program
The BFS Plyometric Program (2020 edition): ground-based jumping drills that transfer weight-room strength into explosive movement and sports performance.
BFS Position Paper: The Bench and Variations
The BFS perspective on the bench press and its variations — the most popular lift in training, and how variations like the incline fit a school program.
BFS Position Paper: The Box Squat
The BFS position on its most controversial lift — the box squat: the case for it, the compression-force concern against it, and how BFS teaches it safely.
BFS Position Paper: The Parallel Squat
The BFS position on the parallel squat — the king of exercises, its benefits and risks, and the misinformation behind most safety concerns.
BFS Position Paper: Plyometrics
The BFS position on plyometrics — practical guidelines for a training method coaches routinely underestimate, from Verkhoshansky's research forward.
BFS Position Paper: The Power Clean
The BFS case for the power clean — why every athlete should learn this total-body lift, and why coach reluctance to teach it properly is the real risk.
BFS Position Paper: Safety and Liability
The BFS position paper on weight room safety and liability — guidelines to keep athletes safe and minimize the risk of legal trouble, starting with education.
BFS Position Paper: Unification
The BFS case for unification — every athlete in the building on the same core lifts, speed work, flexibility, and plyometrics, regardless of sport.
BFS Position Paper: Women's Weight Training
The BFS position paper on strength training for women — guidelines for helping female athletes fulfill their athletic potential, myths addressed with research.
BFS Position Paper: Youth and Weight Training
The BFS position on strength training for young athletes — the risks, the benefits, and a direct response to the AAP's cautions.
Be An 11: Post-Seminar Ideas
What to do after a Be An 11 seminar — the follow-through ideas that turn one great day into a lasting change in team attitude.
Be An 11: Power Axiom Test
The Be An 11 Power Axiom Test — athletes rate themselves and their team 1–10 on each axiom, then answer what it would take to reach an 11.
Be An 11: Pre-Seminar Instruction
How to prepare your program for a Be An 11 seminar — guidebook distribution, pre-reading, and the steps that make seminar day land.