Strengthening the hamstrings is one of the best things an athlete can do.
Not only do they play a role in speed, power production, and sharp agility, but they keep the knees from blowing out with an ACL.
If I have a beginner coming to me, I like to start with this hamstring strengthening exercise:
Heel Walkouts are great for:
– Teaching athletes the bridge position (isometric contraction of the glutes).
– Teaching athletes how to eccentrically control their hamstrings to start with a base of strength.
– Honing in on intermuscular coordination (co-contraction of glutes and hamstrings).
Perform 2 sets, 4-6 reps to start. Make sure this movement is about two days out from a game, since the eccentric portion fatigues muscles more.
Then, once they nail this down, the single leg deadlift is next:
This is the ultimate movement for:
– Hamstring strength
– Core stability
– Glute contraction
In fact, I call this the “ACL bullet proofing” exercise.
Perform 2-3 sets 8-10 reps each side to start. For more specific programming go HERE.
– Shoot the hips back and allow the knee on the standing leg to make a soft bend (if the butt drops to the level of the knees, then you’re doing more of a single leg squat).
– Keep your chest projected forward and keep the shoulders back.
– Reach arms forward as you shoot the hips back simultaneously. Your body should be close to being in one line.
– Add dumbbells once you master form.
– Message and let me know how you do. 🙂