JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? Fǭ=FF=)R@7aq>횙p) UNPF *qNR #y t*C J0Wo`qڜpZSߊcJy97HFG5! SR}:P22=Jׁ*b9ҘΘJB=}(2)“RS~VҀïJa3.IM+j`@Wڊ^P+9[ȇ3@:m֣2EIJ@ "A?p?gr@bg@ԀNl˧eܚNl?b8@"P)h?64 -K)ػhpn$1[^-xz GDVsrrB;qJus|J,nPH?"񀿻GTd^\Yaĺ~pCҖh<Z:%/MѱKԣ?_5,:3soZ.8>Rj=S{SqΞ4IZ>Y$bY/I=Z\ dWk䠒"r  1ThmG7tM<\tvr7)`s\ڼJ7 M )Ǜ4qw@FGwbO;RP={tccS էӏf9~^PGo47>9/V8B9v堝H=꼋 7Z`ufrdsҽCM q&2qWEq68]5NXn?"DEݓ?ӛwc$広jhBǀMqǦY8C6f^wPy%{.J ?D_2s,{e孚z(_k>!=uwId1> 8>ϱF0W帔]:ynlJ\k)0=UNk|-_d}DocW x58HiU#s*jzr&eKy#p%gxӧܯk&0wX:'d `<7i -ƣ"J,u?s5@Wj)@/N@r@W!2h%ЭqM:lq?W—ıv_ɃlіU\׎o| -|eƇohF/cytYtU&v<`TlHNp {b5tYrT0T[F 1#늳w\qbl*sv-i@fԯ >7AN#5xF6ZZ%OGGCWdKo @LU案<|qcNUCl>~5H0P;Ͳx j)0zVppҬF ,aM[Z8[rٜ\zTQn"1*SJ9$lrFxx &4|#.PߑXcֺO0K[+ \Ց +?Ŷ^<1$q<8 *5Ômf% ^xV{fnL!o\ğlRSZtۂߞ33`[:y]V4܅R{z?WlXoU#u<ցQJ@jr jDM1-.=+ėio氉GV3ʸ!{NF%g=:.T^U4-g#[vnq>?+C>Iz0Ƣ ֌H=[x@-6bwbr܏V=]ʱB2 (פm-tw1 Olyڲ7_4#ldӯ^~vq#7ʣoo帐Ąvګ b}f}Tv5rJ*`HN>.rֽ*\Comn ! XIjpI<6C.q%kxn{&2sJE:}ntI'0^HXv⻭ڹisiag9,9WDwIR@S'?J{c& Nc{RZaښpҜO47? 9ڊ@~Et*(Z:w@Rҿ g?U|K-;>aU\Sgtwq?Gҵ@?!1|>o lwd{Q\M>߰l*%z:ԡHǭ+gïcedl:i `ڭLJc+Qܚ+hްˠ m7J7d5Ƿ[0Ŝ,{͓Pindycv*v9+'+p1QM=N~ (g>(aVt U=B*ɹݲcuTZD Wm5 X8Z&1\ "p*|DmUf$v\oTiN;:# KiԞ-njD7$f*AՕxz\߭cnl!Py%5s7bNOJF?)SA> NӜ sRry} Mz^(XtD7O&>j L}v;6}j`zuxoc xU CTdAIpꍷ)a5.ua{0LA!XeIb5;͈gz oNV K@U3fSrD3>2}iN˷ګr#/ڱu/hڿx-det7;[*TW(0 s'Uԯ1*;+(g;xq17s \ SOIoTb"g+ď^U2܎XՓyWT#ʬyg+؁Ս9mppkTt Lmvw3(`p4kjczPcǰHҊ /nڜ=j):֒z'V#?h ;NoHT*ORrH N*zd7Y*r:0bzR 6:օ\7J9I?Ҡ3ï^4’A^} iz<1"n ܠy+7)Yns %95f.@ : ŏ$VB+ +--/ﭧM.6meME k_Kksff>]Gb<'F 'kI-L%V[?i0{fsϕ?s\#٢(p?^\L?j⮼5NY{ǹGM9{ד18S?Ŏwń&^4~{:!Qw }x+rr_9O2ֿI%z=<]W:@s`^ '_^lM|qVf?or$gҹ|Flm?ӳ O~tނ7Z3>N0*wR; Rn2ϡ1с= 4 ^(8zҘ2)H/u.&RƚJgsT'ꥏҕNe'BK值136x$O ( 23gbZT`vT:HfB~qUs| G&p$bkq 2p}:QF 3ڢmT@֖/R !6sΚndn7~T7M`V^keGn+_$ЬQm/g!ǯqkPw"#ۭqB#N}fpw"%gd֗[#pS3K E;\D_z?/}3*=+QgQyQWm%wH?ʗ(sG@եҠ]ҴW8,4k4ДREP=;GuMᤷfead~'Uâ|PI&C>i09ַ5-.#sfv{Vݟk݂Id"dWÊ< jrApҶKI+ WN#nVvQ(}p8# |Z]X֬'Z)M;MqC麧J`\  s4==*ٲ?6z}4TRO\Wq.``H &^?6ꟺ|HW^}Cird8c'5h2iE"+t={q] \7Ds.^)oQmhcHg1rL# t9N}iIILaJqOُZZdzRӚz]12=饈z5#׭Ͽc pdc'QT!.Ty4ELl0(O>Rcr:(`3'EX`83E,h|`F@4\QR2A?J(Jj()=ynhz(?re 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:</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 o