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M+3\9$VVe9V7)ba_C2v{^2X1Yۜg%k((H`1W(c]@Tnv::ڽK{Tc"q#gbfcҴJV5ߵ[}I( U쭡$g8k?B_iᙆ;`P{s گۇ-1`5y"Ѳ0_=2zWCcInuRAo#K.y$vXKYB[ Үg5<̮Te3٣SU +]dcIWhnVGCtm@Lr:c5xP_FxrKhc8np9[iPKe79X' iTf:obN&$ح[+;XPa3#l{NLAIIjÒ-d3Vܜ# &5qGu7nᾣsV*zs'"p:իy6M/Y}Ez>*(.ݐ@)E7F\#Ιi_2ZKcb~>}%cPU_Jmm SQsҫ+~!̱~۽ǔc`U $9x=3ښWXpv: )ɥ7`ј.);]mX)*֭k9M_W2O*fCa Jt߼lc'/4%CB2Ƹ5{2F 8ǭW} JsTF/o5,GzxVtA\/Smk#,{9 ďqx)hշ %$ٯo jrchWvVLnWa۽yԷ 77,xs3ER- da agoJi{-^OaF-dY[ȧH9* 1U*VVxvFHe F{ ;hu[{M+<`hfߌ_Ȑ]HUTCWXdO4QI7= r?ETKs\tches the Glutes.&nbsp; Strengthens the lower back muscles.&nbsp; Increases stride length thus Speed.&nbsp; Improves Vertical Jump and Standing Long Jump.</P> <P><STRONG><U>GLUTE-HAM RAISE:</U>&nbsp;&nbsp;</STRONG>This is done on a special machine called the Glute-Ham Developer.&nbsp; It strengthens the entire Hamstring muscle area from origin to insertion.&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; You can do up to 25 reps on this exercise with good results.&nbsp; This is more important than Leg Curls for the Hamstrings.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <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:<