JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================KK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?*f8Q`iL2#9H&L@#i(|j |'{4(WE8\vjfU˧wbV9hT-fC"qU2:UX j&][AU%bP62thkk{+&:t[5K i$3? &vp1Qj9*i u7ʐrY3 Coס+ R'֦; oiVɤ@ks2RZSf$Wsi2vdeD™ NQ]\/.\?Ž[+! f/ F XӒ(dYE?īJvp!f >mu o4ZܸtU҆WSVH"/+`޵ܹͥKc]ZIܼљ:/JxJݷvWe聢ՌL~e?\{*S2 i0#95Ӡ]zUMݓdd| ۈOď*aQ5=6WQڧ#Pxibility 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