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Again, there is strong evidence that Leg Curls will also strengthen the ligaments to the knee joint. Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <br><br>Image 10 - Leg Extensions: Strengthens the Quadriceps muscles plus the tendons which connect the Quads to the knee joint. Also done to rehab a knee after surgery. There is also strong evidence that Leg Extensions will strengthen the ligaments of the knee joint. Do 2-3 sets of ten repetitions 2-3 times per week.<br><br>Image 11 - Knee Wraps: Do not use knee wraps on every set with healthy knees. Use them sparingly if at all. Wrapping can reduce the development of knee ligaments and tendons. When you do wrap a knee, make sure you always wrap each knee from an outside to inside style as this will better protect the patella. <br><br>Image 12 - Stretching The Knee Joint Area Correctly: The best and safest way to stretch the Hamstrings is shown in the photo. Do not do a  Hurdler s stretch as this puts too much pressure on the medial collateral ligament. Do not ever twist, pull or push a knee out of its correct alignment when stretching. 't playing together as a team. It showed them that everyone had to be doing their job, without pointing fingers and bickering one with another." Through this, the Panthers rallied together. Senior Linebacker John Hake, brought his team together emotionally and mentally.  He is the heart and soul of our team, exhorted Coach Culwell.  He always stood up as a leader and gave a heart-touching motivational pep talk before each game. That little extra inspiration helped each player reach deep down inside for strength when times got tough. <br>Concordia had learned from their losses and were ready to battle together as a team and win. The Panthers stunned the defending State Champion, Topeka Hayden, with a 27-14 victory in the 4-A bi-district game. Tailback, Josh Williams, despite playing with a broken bone in his right hand, carried the ball 34 times for 254 yards. Culwell praised,  That was a great effort. He is a true warrior. Next came a big game against unbeaten 10-0 Kingman. The Panthers demolished them easily with a 16-0 shutout victory. This advanced them into the semi-finals of the State Playoffs for the first time in history. Things were getting heated up and the Panthers were on a roll. They barely beat Wellington 16-14 for a shot to play for state crown. <br>The State Championship game against 12-0 undefeated Holton, was Concordia's final test to see if they had what it took to wear the number one crown in the state. They faced number one ranked Holton who had outscored its three opponents in the playoffs earlier this season with a combined score of 128-20. Senior linebacker/fullback, John Hake reports,  I think that is one of our greatest weapons. We don't ever get intimidated. The Panthers played with fury. Dreams and goals were on the verge of becoming a reality. <br>The 6-2, 190 pounder Josh Williams, was the workhorse for Concordia. He had 31 carries for 282 yards. Glimpses of John Hakes eighth grade photo fla