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X&@!+dU nXBiTB"ϥ)ubHQd\ +Ղ3#ڣ, '%**OTXMC<[I+,$FCqRMAHg5x5撤wxG^tZ`w0\z Eu՗눖h1\#) 0.`Iit"; BTؓrǽolqKcsZw.842ѭW#Ѣ98]~2J9#?uzt1韥9%mjf79'OncSNd\ye1i#K( ۱ֳ?eӓLJn4n;/%G^a+[-O&~aiGq= ʇG,7Q-IPV^AiI㉰kaEG$ܪ `)L85㴺ё8QQ-68aQ6ʫkb_)N$VeHԓ#V =8ET zSQ@a%Tn(P*ƹОJjaE7=Z1P}{R~cEe+(݆ Pt{ğrP>b*%yGQEipW9,a_||G !(K4M!BHhw<b~[b$v+%pA42- i<W=*s\ )8"wpNrHȮb]B%m"a*MșQ;X(D7 H{4Vř{dd;dsRD,K1ڴ9#eղD(+)YIy(#ǠװO#dL#@$b@ $#8aqjV:+K'\;N+F Xd2mNU`ޘMG6aIt.0 A#&*$eԧbaF\mJA+WX@ VuM}v!y8hCQ\H,p\J:DrjQ8n0tqִSo._J%M]:G+85+E<BҳV6fO]Ǧ ˗*=m5trANnHQ\?[EiC$|6I$$k)㱬\Y%!HGZϽ>iЧ ۞ʦ]+T1/T1bu׃j_i(i r=jVR N^dy8U-DeX⣁ECCǥQ6ƫpZ#ю)#QÜv:RXᕀ#P4f7LI&MkGCVbu\t5=Q̟S7w@,Af>`z٦lH޴V;<T"á rH!K@*2s"7@\xT=F>Q hC\Qb3rsRhP1QJcs@Ȩ26=zb8SpOIecą3ZѼgbFTハC[~ѷ9@ dWǽwSwK{v!Y zR25Vq]jC;2,rJS67[31\Zl,kDUŸL\Nj}(';pNNyijɽgqIHu"TTJqAdJp`ޑd+nb=(dpQ{ j9F]7$u=۪FN*F#JGn4!͇y"sV0*k#Ҁ!@E "ܟSER zT?jB֑b,}}h7Ҟ?_Zsy4Ǡ8<1Q* +WIơn=XŤ\ƨ7?Db*M"$W#h-˟zV`y*̦$Cҳ.[;H 09sNu{{ydns5-s4md$ls}=.M+ۀ@Wuoƻ9(cAOQ.I˹KŽ}Daks=#RM+XW$bm(Q4ԁi6*M0X9=Þ:<6ϓ끒`iR}N 7#ֽkNUTObcU&Z譬DJD|Jb0G+˧W'Z~t<@uoff gʑm j)94*-E<@|OHPPG墊(A*^^k;L $F2'(hEInl22,Ig:}^}Z68 :ES!YHQYPihQ@M4Q@Zq+9[c j+I9ҙ7BhVX\zW HZ2~+Y|,#g5QEs (hlete as it will also develop what I all "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>Te 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 deirable 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 kne.&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 Absoute 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