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IطEK/`G0M}(y\m@鯥Ђ*)1hxi~fwW#ad)<^"8sW{#"{v824bagOoʭi?g.S~G_#*AUc抋Cռ.-L}\ev+O;+l[*zZCw.?sд8L4@!撝␌PKQ4P> BJT,ks%O U=gUHЯ/ ){w&Ejy=xIyo[Nσ<^[Vu;.X1f&as{He?iA⾟^d+濇V|iIԭmU5\O_a|G2^yBrÁv%#8]]Ro݌}>V@˽8I>R|JOw7^#[ &z,2 {8ɼe]K LqKMt,{5TrGUlKxY9=^T3N#ݍ1z#Ib ֌*ǣ C BE vxj3➯.K/vcq_85&k7NDi{yzs޻HdH=+kC޻2rc $etwJM5Z HZPP>¹KxYGbjjJF4)MDGbwUqn+Zn<\T#*-{t{.Pq<&ugkd+ ((]hT'Q,EۘK SĂ6Ag3MƧx$YTc3l]89cQa#A%X+o+D.1$7cַuÎ6,&?]OR6)}HTn_=-~-PԵ(pF~SR}( Mps:Q@̏\42>l0 3w?t)!28aޛ@|0 9xjZpxW/Һ Ofqi t]ΗI-w=ڈ8t=vexu2&}0񏋯Ex6oEh דzԛztVSZI,e7FBF)GUxp ƦDz&+u?ccsW@o(,dq^ofYS]>x92=GL#HYvOU>Ƽ^<<߆w\ۑGWyqF̒hhȮCştm>H4ۣ}4T,|MnyEVIl3VVڹPݫ Ͽ@?¼_MZ"?>ʹ tGs!> sSK:__ekyp98pfe#Q#smw]iRIղFkJ(`*+k`=r ǵFh=jaLڜ}ޝPߚ ';##q@Ƒ{PzSӎ~4Qf-XKwnR;6+>/t(/޾Wd2Һ| j54^ERcEۖm#t“V[V[9;Ds> qU#ѻ@MZXԫpFҊ(/je/хh]/Z(@Ex=;zEHʤtX{?J<٫kܩ8Hi\VqI&H.?wƜ!<#4QPޯ??7r?(5U3 v1 n?EEZCOȿ#4kMƊ()UVoG)gݟ<STRONG>OTHER BENEFITS:</STRONG> Strengthens the Glutes and Calf muscles.&nbsp; Also strengthens the lower back.&nbsp; Helps you&nbsp; run faster&nbsp; and jump higher. </P> <P><U><STRONG>LUNGES:</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <Sph~ ͼ ŷ}mK#Z\Ž)xFu*x޺|[^l":._YGS'H0̍P!nM^9jWȕfCvѯ6EHτoZ֧#vk5vȉXD:|ƋSgpB^1s%e~EAS :r8;rdu\ig7 8" 5"ЅlZ10[J8ہń02=&F4Oien+k( R /%(![XmqvPyyb hD/Ev1&<}5C 3F k#ɸߵ2(+zfJFa_~tSMLr#KF.͡mvlV˖'Ic@XFy|>jHcDy4QufYsO8".$.ܛKmj\8Ț