In focus: Hamstrings in Action – Part 2

So today we are onto training the hamstrings for running and in sport. There will be a lot of crossover with both of these so if you want to incorporate both sections into your training, it definitely won’t hurt.

I’m going to start with runners and, knowing how you all hate gyms so much, I am not going to give you gym based exercises (Ok so they’re filmed in a gym but they can be done outside!). Try the following as a pre running warm up or in your training sessions to improve hamstring function:

Hamstring Hops

With your hands by your head and keeping your torso straight and almost fully upright, hop landing towards the front of the foot, keeping your landing soft and brief. Try keeping the knee bend to a minimum too.

 

 

 

 

 

 

 

 

 

Hamstring humps

I’m going to struggle to explain this but it will all become clear in the video at the end of these blogs. What you do is jump forwards but every time your feet hit the floor, you drive your right knee upwards, this happens every time you land. Keep the time on the floor to a minimum and be as explosive as you can without killing your form. Repeat for the left leg.

 

 

 

 

 

 

 

 

Sport

ViPR Hops

Holding a ViPR (or a set of dumbbells) balance on one leg and hop forward and back. Try landing towards the front of the foot and keep your landing light and brief, you can also vary the knee bend between shallow and deep. For the second set, hop side to side and, for the third set, over one shoulder then over the other shoulder. Obviously you need to do this on both legs. Do this until your form falters rather than a set number of reps, worst leg first and cap the reps on your good leg to as many as you managed on your bad leg.

 

 

 

 

 

 

 

 

 

 

RXX Clean

Starting with your right foot in front of your left holding a ‘not-so-heavy’ barbell you’re going to step the right leg further forward whilst you flick the bar up and over with your wrists, finishing in split squat position. You then drive out of the bent leg back to the start, returning the bar to the original position. 6 reps each leg, 4 sets, making sure that the movement is fast and light, if the weight is too heavy you’ll just get slower!

 

 

 

 

 

 

 

 

 

 

 

 

Hopefully that all made sense, next time I will be taking a look at maintaining hamstring mobility through training and mobilisation.

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