JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================hK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? YU{V4'1ۣܲYNcx\J4Pl=ҹ83Vg-J˒mi&kUc1zmYL/qЩ$j~wVJu?҇j:l>y>*u幹9Hu> W&7[Ve 1+ȵ\5iȨ  f-Nlx]Tn8 ԣRc5|k.V5*#'(GxLԼ5yl +55"H^? >]j5QPJb*nsT\jL{ѝH W3$Q}GcܫEq۶5Җb#%α kFzr c+IfQwb?NKlΣww~ GđAuw,s@IyF4 kFfٚ-:)=}k*R'bw:8cIH h_$N"^7h ('q~V?Yō ׳͎[é%GM{ {/iVs b7Ī䔅֭܂g3:78spMJ4#JH5Ǧ~QRQnn#QEcC7rt'֧RqEl@CISility 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 should be done in a slow and controlled manner.<BR>&nbsp