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Again, there is strong evidence that Leg Curls will also strengthen the ligaments to the knee joint. Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <br><br>Image 10 - Leg Extensions: Strengthens the Quadriceps muscles plus the tendons which connect the Quads to the knee joint. Also done to rehab a knee after surgery. There is also strong evidence that Leg Extensions will strengthen the ligaments of the knee joint. Do 2-3 sets of ten repetitions 2-3 times per week.<br><br>Image 11 - Knee Wraps: Do not use knee wraps on every set with healthy knees. Use them sparingly if at all. Wrapping can reduce the development of knee ligaments and tendons. When you do wrap a knee, make sure you always wrap each knee from an outside to inside style as this will better protect the patella. <br><br>Image 12 - Stretching The Knee Joint Area Correctly: The best and safest way to stretch the Hamstrings is shown in the photo. Do not do a  Hurdler s stretch as this puts too much pressure on the medial collateral ligament. Do not ever twist, pull or push a knee out of its correct alignment when stretching. foot strikes in which the reaction force imposed on the body can easily exceed 4 times bodyweight with every stride. Now let another child do a typical average weight training session with 3-5 sets of squats (say, with 10 reps, 8, 6 and 4 reps), with bodyweight or more for the last set. That bodyweight is divided between the two legs, so that, even taking acceleration into account, the loading per leg is bodyweight or a little more, while the spine is subjected to the full load on the bar. In other words, the legs and spine in controlled squatting are exposed to significantly less force than in running and jumping. Normally, exercises such as squatting will be done no more than twice a week for a total of about 60 repetitions, while the running child will run every day and subject the body to those many thousands of impulsive foot strikes. <br> It does not require much scientific knowledge or computational genius to see that the cumulative loading imposed by simple running activities on the lower extremities and the spine is far greater than the cumulative load of two or three times a week of weight training. Does this now mean that we are justified in recommending that children not be allowed to run, jump, throw or catch because biomechanical research definitely shows that such activities can produce very large forces on many parts of the growing body? <br>It should be obvious then that there is nothing wrong with running and other normal activities of childhood, and therefore no reason to disallow activities of lesser impact, such as carefully structured programs of weight training.<br>Siff also notes that bone density sc surrounding him, he continues to work hard and does not invite special attention. He just wants to be one of the players. <br><br>Weighty Matters<br>When Vick came to VT he had some good numbers in the weightroom for a freshman quarterback. At 195 pounds, he had a 270 bench press, a 34-inch vertical jump, and ran a 4.42 forty (hand timed). Impressive results at any level. After the first year under Coach Gentry s direction, Vick adde