JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================mK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?꼿JP)~Ȭ}WM\j;m9@.쭚Kpp]3>$-%XX팑º^$q1GBs+͠s%K k#4 93-]tqKi*%l4Mz3!n+8b}%CXi- ѕDaPj& Dq㌒OOjrTN^]^vDp`⴩otN*^ƋjRMKt* '-NQ}q,ң;؜sڽzI) -ĥ6gĺ[i"y$mty*8} BLѐvCҳc:˜]cSE}70vƻX{r~ _p`?LkQnI&Dmφmvy23dX^xKHʈ6Zf&fAqO֪~j~ZzdvW- #: b7Zӥy/d($PϷ`7/~+:RnʩJ郟J~!h1ɐ J[3Sl[+?ovfrB5NؒD`?q8UtQEn̹bO<~C5ΙZe.(#=VCd;@gxe=I[5zbݭĀZwM+q.ƪgVOJ3&, wȯ3obP&C>!Ȯ?h:Xk6DQOʼL-bP[~Cڮ[+c%kqOMi?5 zX/&IQ]OźÕ&ĩr>Nə$I P6rOl]Yؓ>Z%\E l qm-"pi? iB w1ien?혮>=B0;ʄWcnJ##]YKBU,KH?UK,T"tف̢9QsqE@)R@W-F-\ʒMx^Н&)PG`rK$YX X<5cʬ\ͩ(s1H݅ z~x*yy"úڬoe$Q[1E'RhXTd~svg:ͨ'M8/Xko{ĭ圁{_u%Ҷ©5{އ8-R8Kbj ׶ѼsgZјfjfY"@3ް\Ш'W-omR2#9ғ>cmHlՑaS2}1\a^yqXMnr ׂ ;ٰp?(,=T"Yfl<\Q}27pCֻC(  F 7w?dcx(Y,rMt>&Gl¹Q7yXpZ iUԲZ) UO>gb㝪0g"~M8T q5ͯ/J"D2jٴDcW1kSzises all year long with great technique, then they could expect to be hamstring injury free! <br><br>HAMSTRING EXERCISES<br><br> Leg Curls (Picture 1): This exercise is perhaps the most common exercise done by athletes to strengthen the Hamstrings. However, just doing Leg Curls is far from the answer to hamstring injury prevention. They are done twice per week with two to three sets of ten repetitions. Jerking is prohibited. Leg Curls should be done in a slow and controlled manner. They also help strengthen the knee joint area. This is considered a medium-priority auxiliary exercise.<br> Straight Leg Dead Lifts (Picture 2): Straight Leg Dead Lifts (SLDL) have a dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. Straight Leg Dead Lifts should only be done with light weight. High school to pro athletes should use between 65-95 pounds and then progress slowly to no more than 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked as shown in Picture