When it
comes to sprinting, the Hamstrings have a big role to play. Through the drive
phase they work with the quadriceps and gluteus muscles in propelling your body
forward. During the recovery phase they go about eccentric muscle contraction
to keep your foot in alignment in preparation for landing. Here are some of my favourite
exercises for improving hip movement.
Hang
Clean- This modification of an O-lift is for more co-ordinated gym goers. It
mimics the three joint extensions that your legs are required to go through
whilst sprinting. It has the added benefits of strengthening the upper body and
the mid-section.
Recommendations:
3 sets of
3 repetitions
Split
Squat- I would argue that the Split Squat is more relivant to athletes than the
standard Back Squat. Split Squats require a movement that results in your body
moving forward as you come to the top of the lift. The same is true for
sprinting.
Recommendations:
5 sets of
5 repetitions
Single
Leg RDL- Whilst going about a Single Leg RDL, keep your toes down! The Biceps
Femoris is one of the Hamstring muscles and has an additional function of
turning the toes out. We don't want this to happen (unless you wish to run like
a duck). This exercise will help build co-ordination of the Biceps Femoris as
it extends the hip.
Recommendations
3 sets of
8 repetitions
Nordic
Curl- As stated earlier, the recovery phase of a sprint places a high eccentric
demand on the hamstrings. Nordic Curls are possibly the best negative
repetition exercise you can practice on your hamstrings. Eccentric muscle
contractions have been proven to increase flexibility more than static
stretching so this fantastic drill will reduce the chances in a future tear.
Recommendations
3 sets of
5 repetitions
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