JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================hK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?-\g׏ҢN}Q!qc!~8(giwH C;>z͠:e #sZHA%KZ</kr]HJݍ.X1ʟꆭ ;D*uft>?Jf^O{&T#2*RD<ƽaGX\,9Ө<֢W/F6w)6d *)F\'a:E}jk7ySzl_,ZZ|!|qȫzݍJDyGB)AQQ:0㱻>]e&+FZQA )[5mmʹ'm~,dcNk$v:^Z{ X!֢~񾦸 k^-̬J@R%?ʻW?oT*9YԼOw*0(FF+SrYy&3=tr[}f88Rxt5x8i|+0e5꺅׉tk+{4 0<# U%6ңAdHWmqJnOjxGW@+^/|YqI]*TW7Ch09|-jQ\~Z'Ԛ\{db?vpznStYjCYkt7i sR)~II0F2 GN,=Vicl;IW aR&A4%aN.V.t&8n%IP6H w#ֲο9JHqIcjcGlVGxdќRPL *Vy ,X?o–R/)ȕ2}rVŐwr-CJU $'HM^M9+'?t->1L*>ƚs?CrGę! n[o8eo޷֢QFq u'+k)*״}kH/.|]5iぞ9hrs?֖ :]=–mmZO,۸kҬn5TEh|9fՋmNf͸ 6]?Z䒽44c4êm1B[_%֧t`iPgBM-#?QVNXK?嘥g|̡57><{yRU(rܦ?֡mo*(_ RTcʬ#9@}xc h1GV>U,#3^ZEU{7 &4QY|aR"LQPIP?EƏ 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;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lif