Injury Prevention > Feature Drill
Hamstring Strengthener
Purpose
To develop hamstring strength. This important drill helps to prevent hamstring muscle tears and strains, which are among the most common football injuries. The drill replicates the eccentric (lengthening) movement associated with high-speed running and deceleration. It is a difficult drill, so be patient: Do not expect to achieve much range, and be prepared for postexercise stiffness in the hamstring when you introduce it into your program.
Procedure
Kneel on a soft surface with your feet anchored by a partner or bench. Keeping your trunk straight, slowly lean forward to a manageable distance before slowly returning to the start position.
Key Point Avoid flexing at the hips.
To start with, you may find you need to put your hands down after leaning forward to assist with returning to your start point
© Fitness 4 Football 2008. Fitness 4 Football is owned by Better Football Coaching, trading name of Newsletter Publishing Ltd. The author and Newsletter Publishng Ltd take no responsibility for injuries caused by attempting the exercises presented on this web site. Newsletter Publishng Ltd recommends that you always learn new exercises under the guidance of a professional and consult your GP before you start
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