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HQb$%2dUjz c (Mu-R5h$+1#FmyǞ-KU yqhB ~Ձa(@㚕d7"] ZnuC&8zc=X]#9Eb\ ֫w<'\@9ZtgaB.C#:tQA qz7N94ᦅl+qNg[e 5"@#qW+rOCޜ3}(B9?O9e# ' zv2azP&qbM4sXL211y{b烊AS3 P O@pTpNX#>%GєlP*~PzҁEE,I=RaA p8MfQj@(q=rTN1MY;x5ۂ>NxJ8#R u`>PTp=M;9p2ʽxp.>R듊Q49=B60&`\>"4 #X]H<.CsLPCHv=:w dbfSbs3g? `s>F' Tآ,zҊ2-V=QC<:1=cޛ ʞOJ(lXqڝ~4QHFyQg(@ AE6N*j73E #+N@Ȧ1 NO4<("2p= 4QTcJ$ \zE&Ko (J֊(velop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Juping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <S$EhMovo MaB6j18iX`mWa`B.^V{nnNzRI 9ʲqRSPDy:ciGEl{E&>VkF,JV;_&X2H Lz"!NRI4̤rkuOB,ALTy[Pޢ5o" ![8oj%_yM5qܪo8 yҲBM;bKN,;i91ooE"l 62-,qkY |9RdEk / h`̠7u V? o\kUu!癭r5. ]JKE C[bڐe֟j:NP&<Ԉ溮P ҤڣӵozY)fHIVt(^עӳe`o|qú8Pvorۅ5"cϑ'v_(0C`s^xtH-Ė\suڝ>y#V.jp$㗖bT_#$UqoiYW,eIYȠY;)!72ccQ .I#2KQ bstlYXE&RSh!Kv w_Q&Z*$_Q߫#øT>o=\w΅}Qt~G;(ad3YеM*w(7?C΂a?V3W19Uɱ^qlo!' f͊_av oq* ,P)֤o"77]"cʔn-O,FGpuf; fMSFI #Z@❪Ov~<:jkEe=+Q׸ǗXBŷ$ ҬID7$RB1#;֝d*=Y:<"SIP('`r4oh`(V%WgTօoBݢv1QdC]&uh%o*zU(W@^@Nwhڻt%/[=[`zPxu+I-d䪆cJl^Icccjy~AKW3)(4*4Km>mP69׸S@4+#/!xEHޕ=IGsNRytaUF{.7cY|2IC&DXc㆞f];_Ԭtwǚ M<Ҟ19; ͨ^GX[dǃîbBmH#͎X&7#f*zx-͍TM?mlLJ#%o%7v.I d_£7qL;xmSzty>GM@^k#ͮ?>džrq]}-VS P(ƝpQG}'*h/rEt Oѓb$Dj]uG#UxR)hCڿ ״Yo{3D ƌMxdoc