THE NORDIC HAMSTRING Why Eccentric training specifically the

THE NORDIC HAMSTRING

Why? Eccentric training (specifically, the Nordic hamstring curl) has been shown to reduce the risk of injury and improve athletic performance.

Let’s go deeper … Hamstring muscle group is composed by the biceps femoris, semitendinosus and semimembranosus, whose function is to flex the knee and extend the hip. Injuries in hamstring muscles are very common (17 out of 100), especially in sports that require repetitive maximum motions with acceleration and deceleration. Risk factors: 1. Lack of mobility or flexibility. 2. Unbalanced levels of strength among quadriceps and bíceps femoris. 3. Previous damage of hamsstring muscles.

The proper technique: 1. You will need the assistance of a partner for a proper execution. 2. Starting position: kneeling (90º, ‘L’ shape). The partner is fixing your ankles. 3. You fall forward on your knees slowly, trying to keep your body stopped while perceiving the tension in hamstring muscles. 4. When the body is close to the ground you have to refrain your body with the arms, letting your chest touches the floor. 5. Once you have finished the repetition, you pushes your body up and do it again.

Sources: Mjolsnes, R, Arnason, A, Osthagen, T, Raastad, T, and Bahr, R. A 10 week randomized trial comparing eccentric vs. concentric hamstring strength training in well-trained soccer players. Scand J Med Sci Sports 14: 311– 317, 2004.