Return to Play: Hamstring Exercises
7-10 Day Program
Before starting the program you must be able to sit upright and actively extend the leg to lock out without pain. Work over a distance of 100m or a pitch length.
- You Must complete the WHOLE sequence in order. Do not omit any section.
- IF YOU GET PAIN OR CRAMP AT ANY STAGE - STOP, WARM DOWN, STRETCH AND ICE
- You can repeat the sequence the following day, aiming to work past the point at which you failed before.
- This is an endurance program - you will not tear muscle - only cramp if you go through the sequence.
Warm Up: Jog 400m+ and stretch all the muscle groups - this must include neural stretching in the slump 10x
DO NOT progress if you fail to complete the warm up
Stage 1: Middle / Inner Range - Repeat x 6 reps = 1200m with jog back
|
Jog 20m |
Heel Flicks 5m |
Jog 20m |
Heel Flicks 5m |
Jog 20m |
Heel Flicks 5m |
Jog 20m |
Heel Flicks 5m |
Jog Back |
Stage 2: Middle / Inner / Outer Range - Repeat x 6 reps = 1200m with jog back
|
Jog 20m |
Heel Flicks 5m |
Stride Out 25m |
Jog 20m |
Heel Flicks 5m |
Stride Out 25m |
Jog Back |
Stage 3: Outer / Inner Range: Repeat x 6 reps = 1200m with jog back
|
Stride Out 45m |
Heel Flicks 5m |
Stride Out 45m |
Heel Flicks 5m |
Jog Back |
Stage 4: 5 different stages = 1000m with jog back
|
1 |
Run in Accelerating Slowly |
Submaximal Sprints for 10m |
Run Out Winding Down Slowly for rest of 100m |
Jog Back |
|
2 |
Run in for 40m |
Sprint for 20m |
Run out for 40m |
Jog Back |
|
3 |
Run in for 30m |
Sprint for 40m |
Run out for 30m |
Jog Back |
|
4 |
Run in for 20m |
Sprint for 60m |
Run out for 20m |
Jog Back |
|
5 |
Run in for 10m |
Sprint for 80m |
Run out for 10m |
Jog Back |
Stage 5: Repeat each twice = 800m with jog back
|
Gradual Start |
Sprint Remaining 100m |
Jog Back |
|
Sprint Start |
Sprint 100m |
Jog Back |