Hamstring strains are one of the most common injuries in football. The best way to avoid them is to build hamstring strength and stretch regularly. Numerous workouts are designed to exercise the hamstrings, but if you're training for football, you should use exercises that are specific to movements made on the field. Remember to stretch after every exercise.
Kneeling Leg Curls
This exercise is designed to increase your muscle durability and resistance to fatigue, allowing you to play deeper into the game without tiring out. You need a towel or pillow, and a partner to help. Start by placing the pillow on the floor and kneeling on it, facing away from your partner. Have your partner hold your legs down by your ankles. Slowly lean forward, concentrating on your hamstring and gluteal muscles on the way down. Go to the ground, catching yourself with your hands. Do three to five sets of 10 to 15 repetitions.
Dead Lifts
This is a power exercise to help you drive through opposing players on the field and shake off arm tackles. You need a barbell resting on the floor racked with heavy weights. Wearing a weight belt, stand in front of the barbell with your knees bent, your legs at just under shoulder width and your arms straight. Bend down, keeping your knees inside your elbows. Grip the barbell with your hands at shoulder width, then stand up straight using your legs, glutes and hips. Keep your head up and your back straight. Do two to five sets of 10 to 15 repetitions.
Plate Drag
This exercise isolates the hamstring muscle, serving as an injury-prevention movement that pays dividends during an attempted tackle or sprint. You need a medium-weight plate and a flat surface. Start by lying on the floor face up, with your legs extended and the weight plate underneath one of your heels. Drag your foot up toward your glutes, bringing the weight along with it, then push it back. Do three to five sets of 15 to 20 repetitions.
Clean and Jerk
This power exercise is designed to help linemen get off the ball quickly with as much force as possible. You need a barbell on the floor racked with medium to heavy weight. Wearing a weight belt, stand in front of the barbell and bend your knees, with your feet at just under shoulder width. With your arms straight, grip the barbell with hands at shoulder width, keeping your knees between your arms. Stand straight up while pulling the barbell to shoulder height, then immediately drop down into a squat position, supporting the weight at your shoulders. Stand up straight, hold for two seconds, then push the weight up above your head while bringing one leg back and one leg forward for stability. Stand up straight again, then drop the barbell in front of you. Do two to five sets of six to 10 repetitions.
Leg Curl Machine
This is another exercise that isolates the hamstring muscle, helping prevent injury when the muscle is overstressed during an attempted tackle or sprint. You need a leg curl machine for this movement. Start by aligning the leg pads to rest on the back of your ankles. Adjust the stack of plates to medium weight and lie flat on the bench with your face down. Bring your ankles up, taking a full three seconds. Hold them when they reach your glutes, then take five full seconds on the way down. Do three to five sets of 15 to 20 repetitions.
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