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Plyometric exercises help athletes make the best use of this brief interval." <br>In volleyball, basketball and soccer, it's been estimated that women can be as much as eight times more likely than men to injure th anterior cruciate ligament, or ACL, which helps stabilize the knee. According to the American Orthopedic Society for Sports Medicine, each year approximately 20,000 high school girls suffer serious knee injuries, most involving the ACL. Several theories have been proposed to determine why women are at such a high risk; here are just a few:<br>" Girls don't usually get involved in sports at a young age, leaving their coordination for sports behind that of males.<br>" Because women have less muscle mass than men, they may rely more on their ligaments for support than on their muscles.<br>" A woman's wider pelvis changes the alignment of her lower extremities, causing a woman's thighs to angle inward in a knock-keed position and the lower legs and feet to turn outwrds, putting the lower extremities in a vulnerable position.<br><br>The BFS program specifically develops one of the most important muscle groups in prevetingACL injuries: the hamstrings. Researchers have determined that the deadlift and the power clean are great exercises that work the hamstrings, but for direct work you can't beat the glute-ham raise. A BFS auxiliary lif, the glute-ham raise enables the athlete to work both the knee and hip extensor functions of the hamstrings, unlke the leg curl which only works kne extension or the back extension which only works hip extension.<br>Men have been breaking their own records for centuries. It was once believed that breaking the four-minute mile was impossile. Not only was it achieved, but with each passing year the times became faster. Today, the limits to females' performance are not even in sight.<br><br>Pain and Flexibility Differences<br><br>Studies have shown