Torn Labrem

Last year I tore my labrem in one of my football games...I did not have the surgery instead I chose to do 2 months of rehabilitation. Football season is right around the corner and the last thing that i want to do is sit out another season. I was hoping that someone could give me a couple of lifts and streches to do in order to strengthen up my shoulder to prevent this injury again.

Did you see a physical therapist for your rehab?  If so, continue with the exercises that were prescribed.  The labrum is a cartilagenous ring that circles the outer part of the glenoid cavity (the shoulder socket).  Since it's not a muscle/tendon etc..., you can't strengthen it.  You can, however, strengthen the rotator cuff muscles and help to stabilize the joint.  The best way to strengthen the rotator cuff muscles is by isolating the shoulder and performing medial and lateral rotation against resistance (such as with therabands) from various positions.  Ask your team's athletic trainer (if you have one) what exercises are best.