JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================gK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?S /PC8@C#m:av&aa#KE;]1X?ʅ6ЁUP i>N:)E Qn+e]@p?LҵYcM+&Hbz;e],>rP'jVV̲jvFx 6{9/1M|ByOt7=7I]I6x#0vק:}:ymFllt"@xס鞃O=֗\1s[J-3дiǃҤ a0(N6}jA"3)?Z|\pSr#90z*! §\c5US{ߦ?ihM+0q2c֫4_!׏ӭ[oi|ǍaX0ld Iꊎ,L0 9#s^i*^^&9'뭺[nTDm$+@AzhA-8?ZΚ74HmWū"wM)43_HY@Q۲gI氩nHD;3A٥qmB&NO?tQuϐ}+]'CNDN߁4c?%]̻\Hb.fHsҽJᶕ^K4 SpUwۭymHo'FU>(RObkQC]{jZ "nQ r+*6( dt8M\G糲P$e0 QZk{KFT]$ t5H+mMfv&sL'zv1n5S۩=~[}[?1s{B9P)EJxT5Hny3}cڤks#R7v~]B_3[ڲWO,L Ngl*FFn t(ԯ[hk5CFM%I$Hɀz]jVQ#^FɵV۰ )ֽ42{'xV,7uaJX+|q)\rȱ@:٦J|⬳nLDzM,wxh`!Bvw=Y ,wV3 mh:cSAinZ7[r=/Cs\xT8z7=*N*W{5ΞQd1Eq֮[>"mDjRYMnT{qyqY^wh]41xT$=3Vk$gixL1u'S)ūrדƌ=ONFEtz9d_:Y3Lv Nyauφ [52&AC~j1MaFL3+^+yZ0X}RƋts5ǖbf!ʌpTӁe;Y=(Cg$?Z81b=zQE"( ͐Î*0YdmFTRM(WXE exercises described in this article are part of the standard BFS Program and they have proven to be highly effective in preventing Hamstring injuries.&nbsp; I believe if an athlete were to do these exercises all year long with great technique, then he/she could expect to be Hamstring injury free!</P> <P><STRONG><U>LEG CURLS:</U> </STRONG>This exercise is perhaps the most common one done by athletes to strengthen the Hamstrings.&nbsp; However, just doing Leg Curls is not the entire answer for Hamstring injury prevention.&nbsp; Far from it.&nbsp; They are done twice per week with two to three sets of ten repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls should be done in a slow and controlled manner.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone sho