1. STRENGTHENING POSTERIOR THIGH

2. FLEXIBILITY EXERCISES
Three types of exercises to strengthen the muscles of the posterior thigh:
WARM UP
FLEXIBILITY EXERCISES
STRENGTH EXERCISES

3. WARM UP
In carrying out the heating, stretching exercises of the muscles of the back muscle, the relaxed ankle, heel pressure against the ground ten seconds, using hand for twenty seconds knee carefully stretching, back should be straight, hip flexion can be performed while maintaining a straight back, do the exercise three to five times on each leg.

4. FLEXIBILITY EXERCISES
To increase the amplitude in the hip mobility is placed supine, this exercise if you have little flexibility the help of another person to assist you in stretching is advised.
Exercise Description: raising the leg to the vertical with a slightly bent knee until you feel the stretch in the muscles of the posterior thigh. If exercise with a support person, once held the position for a few seconds straight leg on the shoulder of the other person, bring the knee to the extension of safely holding this position for ten seconds, then if supports the athlete, the partner will lean slightly forward posture holding thirty seconds. Stretching performed three to five times per leg.

5. STRENGTH EXERCICES
A recommended to strengthen the muscles of the posterior thigh exercise is as follows: with the help of a partner or making use of a trellis for fixing feet, we put in the prone position with knees bent upright posture and the exercise is going to fall forward making a slow, controlled movement, with a straight back and hip extended, so that work the muscles of the posterior thigh, which are those that control movement retention to avoid falling into front uncontrolled, rest your hands before touching the ground, to return to the starting position to make a push arms so that the muscles of the back of the thigh are activated to climb vertical.