Athletes looking to improve sporting performance frequently turn to strength training for assistance. The legs, particularly the gluteus maximus and hamstring muscles, are responsible for propulsion in jumping and running activities, and can easily be developed with proper training. The glutes and hamstrings are responsible for hip extension and knee flexion, and training both function simultaneously is the goal of many strength coaches says Phillip Johnson, performance enhancement specialist. The Nordic hamstring exercise is a great method to do so, however, a proper progression must be followed to ensure success.
Physioball Nordic Hamstring Exercise
Develop your hamstrings and glutes using the first progression, the physioball Nordic hamstring exercise. Begin on both knees with a partner or a fixed object anchoring your feet to the floor. Place your arms on a physioball and straighten your legs, resting as much weight on the ball as necessary to allow you to reach the end of the motion after 6 seconds. Return to the start position and repeat up to 5 more times before resting. Do 2 to 3 more sets in your first session.
Eccentric Only Nordic Hamstring
Build upon newly developed glute and hamstring strength and improve your jumping height by progressing to the eccentric only Nordic hamstring exercise says Ross Clark, a sport scientist. Begin with your feet anchored by a partner or fixed object and lower yourself by straightening your knees to the floor over 6 seconds. After reaching the floor, rock your hips back to your heels and return to the tall kneeling starting position and repeat up to 5 more times before resting. Do 2 to 3 more sets, suggests Clark.
Quick Rebound Nordic Hamstring Exercise
Advanced athletes can benefit from the quick rebound Nordic hamstring curl according to physical therapist, John Brooks. Begin in tall kneeling position with feet anchored. Lower yourself to the floor until the very end and allow your arms to catch your weight and help your legs return you to the starting position. Repeat the exercise up to 9 more times and perform up to 3 sets.
Full Nordic Hamstring
The full Nordic hamstring exercise is available to those who are well-trained. Fix your feet and begin in tall kneeling. Lower yourself by straightening your legs until your torso is inches from the floor. Without touching the ground, use your hips to bring your body back to the starting position. According to body weight strength training expert, Pavel Tsatsouline, athletes should perform 3 to 5 sets of as many as 8 repetitions per set.
References
- "Physical Therapy in Sport"; The effects of eccentric hamstring strength training on dynamic jumping performance and isokinetic strength parameters: a pilot study on the implications for the prevention of hamstring injuries; Ross Bryant, MS and Adam Bryant, PhD; May 2005
- "American Journal of Sports Medicine"; Incidence, Risk, and Prevention of Hamstring Muscle Injuries in Professional Rugby Union; John Brooks, PhD and Colin Fuller, PhD; August 2006
- Phillip Johnson; Strength and Conditioning Coach; July 19, 2010
- "The Naked Warior"; Pavel Tsatsouline; 2003
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