Nordic hamstring curls
Single most-studied hamstring injury preventer. From a kneeling position with feet held down, lower the body forward under control. 3 sets of 5-8, twice a week. Reduces hamstring injuries by 50%+ in studies.
Hamstring strains are the most common sprinter injury, and the most preventable. Eccentric strength is what stops a hamstring from tearing during max-velocity sprinting. Below: the prehab work that builds it, plus the warning signs that you're undertrained.
Single most-studied hamstring injury preventer. From a kneeling position with feet held down, lower the body forward under control. 3 sets of 5-8, twice a week. Reduces hamstring injuries by 50%+ in studies.
Hip-hinge lift focusing on hamstring lengthening under load. 3-4 sets of 6-10, twice a week. Builds eccentric strength at the angles sprinting demands.
Single-leg RDLs or stiff-leg deadlifts isolate one side. Asymmetry in hamstring strength predicts injury. 3 sets of 6-8 per leg.
Hamstring strains are often preceded by a subtle change in stride pattern, the affected side shortens at top speed. Film a flying 30m monthly, AI grades stride length symmetry. Asymmetry that grows over time is a warning to back off and rehab.
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