6-25% of injuries in sport are hamstring related (% depends on sport) (Heiderscheit et al., 2010).
Potentially making it the most common injury in sport.
Here’s 3 ways to reduce your risk:
1: Sprint Frequently
You can’t got 6-weeks without sprinting and then be surprised you pulled your hamstring in your first game.
There is no exercise that replicates the hamstring demands of sprinting.
Ensure you hit maximal velocity at least once per week.
If you don’t know how to build your own speed session, read this: Create Your Own Speed Session in 4-Steps
2: High Velocity Hamstring Training
The closest thing to sprinting is high velocity hamstring training.
Teach your hamstring to contract and relax quickly with running drills like:
- Straight-leg bounds
- B-Skips
- Single-leg Hamstring Bridge Switches
3: Develop Strength at Length
Develop hamstring strength in the outer ranges with exercises like:
- Nordics
- Stiff-leg Deadlifts
- Swiss-ball Hamstring Curls
- Slideboard Hamstring Curls
- Glute-ham Raises
- Single-leg Back Extensions
- Razor Curls
Never Forget the Foundation
Like any injury prevention strategy, hamstring injury prevention training is laid on a foundation of quality sleep, nutrition, stress management, and load management.
