JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================[K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?@i٨Kdg=ywS}of9* ?$'dkJ9KI YfP1zOmݎ9k/n#Ҍ.MbTg4a70E%( P8PI<'FM0Q:6 q݉`A`8oCRwcWJ1so [.nc d?yC]?.I0N0҉+К;X-LVRX> 5r_ı<;UUrxԥa5!}*Wb9 h jk]^y_/zvһ0 I&pp2S{&tnDo#񪭷#wK2ʒSֈSP-inoFNܾfI%ˆl@*4JEPˮ]HIܚm }ArmHy lr+c±Œ-J M+ET~5!QIjy}I*$ځ{Y,uX%;}g VrzB,IcLukH" 6ʺM 5#F 21sVHuR&IL9u must develop great flexibility by rigorous stretching of the Hamstring muscles and tendons.&nbsp;&nbsp;</P> <P>The Hamstrings consist of three powerful muscles in the back of the upper thigh: the Biceps Femoris, the Semitendinosus and the Semimembranosus.&nbsp; The following six exercises described in this article are part of the standard BFS Program and they have proven to be highly effective in preventing Hamstring injuries.&nbsp; I believe if an athlete were to do these exercises all year long with great technique, then he/she could expect to be Hamstring injury free!</P> <P><STRONG><U>LEG CURLS:</U> </STRONG>This exercise is perhaps the most common one done by athletes to strengthen the Hamstrings.&nbsp; However, just doing Leg Curls is not the entire answer for Hamstring injury prevention.&nbsp; Far from it.&nbsp; They are done twice per week with two to three sets of ten repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls sho