JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================LK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?1%V0TNFH( cuđD*0"XxcRsm[Xiڀp=kZ3%;Ŵ^qՉ*He*è=E<ZtwN'o~H%NHVͬ~ZSZCnX/t1hwd} }ӌYv*E>Op@㑙HUޢy{Rgκq|'}QʑRbP:gTr`TR~a}mp eYcmRr.5]ڄw*0H00*⩚C,1*wNr\s?3gG|CUx:3=e@ Îa C!) \1YirA!( ՝.P*8UたZ%\DgWv#=?Yմha;n*2578,::Ʋg 7G^ մfL: {1\qFmi%766p}3ڧV{kYrHqrA:?klWw>L8 /d8K֓ZI9 <:I#R={[5[ȷ rEs^ixgcg@R\BѱE`3ֶﮛcc*a#քR D뒍y_5ƛcaZr]Ȋ * @+]wUXL}} :VkH[yC#:u5d]zk>/qc񥋌9&2*lR],$<@HJJtXdY17ְ5}V R9U2<n}h]PXt[+JLOK(#Ё~R-l}jM|zvAvdj5\Ov8 oŸI?J%P9\ڌBm2ކe\d(>´zUrWaaib3Ok;vDob\s֧wIOCK#hnx86F"+l :RiHTEU#*6@# `HObz Ԉ8L0hecond, you 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.&