Coaching
Hamstrings Injury Prevention
The hamstrings are three muscles on the back of the thigh and play a very important role when participating in sports.
They help athletes run and sprint faster. They also help reduce the risk of other injuries, like the ACL. A hamstring injury can devastate a season. Hamstring injury prevention is possible.
Soccer, football, baseball, dance, running, and cheer . . . while these are some of the most likely athletes to experience hamstring strains, these injuries affect the ability of many athletes to compete in their favorite sporting activities.
We’d like to do something to prevent hamstring injuries.
Does it Work?
Sara, a collegiate sprinter, had her sophomore season cut short by a devastating hamstring tear during the conference championships. Determined to return stronger, she enrolled in our comprehensive hamstring injury prevention program during her rehabilitation.
The program transformed her approach to training. Previously focusing solely on speed work, Sara now incorporated targeted eccentric strengthening exercises, proper running mechanics, and progressive loading protocols. Her coaches noticed immediate improvements in her stability during acceleration phases.
Six months later, Sara not only returned to competition but shattered her personal best in the 200m by three-tenths of a second—a massive improvement at her level. Most importantly, she completed the entire season injury-free, qualifying for nationals and attracting attention from Olympic development coaches.
“I used to worry about my hamstring giving out with every explosive start,” Sara shared. “Now I feel stronger and more confident than ever.”
Eight Principles
Research has demonstrated that by following eight principles of training, you can significantly reduce your risk of hamstring injury, regardless of the sport. In addition, adhering to these tenets, your performance and enjoyment will also increase.
Strength
Both general strength and specific types of strength exercises reduces injury risk. This is the cornerstone of our Hamstring Injury Prevention Program.
Plyometrics
Most sports involve explosive movements. By learning how to do this in a progressive manner, injury is reduced and performance is improved.
Consistency
As it is with many things in life, the more consistently you train (both general training and hamstring prevention workouts), the better the result.
Research
We rely on science and research in all we do. No gimmicks, no fads. Countless research articles have been published that support our hamstring injury prevention program.
Purpose
Every part of your training should have a reason; there must be a purpose to every exercise–some strength, some explosive, some corrective.
Progressive
When training to improve results, the body must be steadily overloaded in a progressive manner. This improves results, but it also trains the body to tolerate higher and higher workloads.
Fitness
In general terms, the more in shape an athlete is in, the better he or she can tolerate the stresses sports participation and training cause. Participating in a structured, progressive training program helps with this.
Recovery
Recovery must be built into any hamstring injury prevention program. While there are exercises and activities that can be done daily, most programs require specific rest days and recovery techniques.
Details
What’s included?
When you sign up, you will receive immediate access to the training schedule.
Each week’s training schedule includes:
- Two new injury prevention workouts; each workout will include specific exercises (with video demonstration), sets, reps, and weights for each
- Recommended workout sessions to supplement the injury prevention workouts
- Tips regarding technique and other steps you can take to reduce injury risk
What’s the cost?
$2 per session.
The price for our Hamstring Injury Prevention Program is $35. This includes two sessions per week for eight weeks; 16 total sessions with video instruction. This works out to about $2 per session.
Compare this with a physical therapist or personal trainer who will collect at least $50 per session.
We also understand that life happens and that $35 is a lot for many. That shouldn’t be a barrier. Therefore, we have a financial assistance program to help those that need it.
Injury Prevention should be available for all; this is how we make that possible.
Who should use this program?
Our Hamstrings Injury Prevention program is designed for both novice and experienced athletes in many sports, but especially those that rely on these muscles more than others. Sports and activities include:
- Sprinters
- Soccer
- Football
- Baseball
- Lacrosse
- Gymnasts
- Ballet
When should you use this program?
While you can use it successfully anytime, inserting this program during your off-season makes the most sense.
How it Works?
Our hamstring injury prevention program builds on our eight principles of training to help you reduce your risk of hamstring strains as much as possible. Hamstring injury prevention is about more than simply stretching; it is means you need to be more explosive while being stronger in specific ways. It is also about building resilience and developing greater fitness.
Our program helps to improve your strength, power, and tolerance to sporting stress in a gradual, progressive manner. Doing this consistently, and in a research-based manner will help you compete with less risk of injury and greater enjoyment.
The hamstring injury prevention program is 8 weeks long and is based on general strength, hamstring-focused strength, and plyometric exercises shown to reduce hamstring injury risk.
You will receive access to high definition videos with detailed explanations. We supplement that with training strategies, recovery tips, and activities to do on off days.
Why Injury Prevention Project?
Convenient . . . Non-Profit
Low Cost
There are many other options for injury prevention programs. Many of them, however, are focused on business profits. We are not. Injury Prevention Project is a 501(c)(3) nonprofit organization. Our focus is on making leading injury prevention programs available to as many people as possible. One way we do that is by keeping costs down.
Convenience
The other way we improve accessibility is by making our program one that can be done at times and places convenient for you. We provide the program components and a general outline of when they should be done. You choose the specific times.
Our Promise
It is impossible for us, or anyone else, to guarantee you will not become injured. But, if performed regularly, our hamstring injury prevention program of strength, plyometric, and training exercises will dramatically reduce your risk of injury by up to 70%!
Strength training, especially of specific types of strength exercises, reduces the risk of hamstring strain and tear. But hamstring exercises cannot be done randomly. They must be part of a structured program. And the program must be done consistently.
Sign up for our Hamstring Injury Prevention program. Give it a consistent, focused effort. We know that if you do that, your risk of injury will go down, your performance will improve, and you will be pleased with your progress and results.
Success Story
My name is Lauren. I play on the women’s soccer team at a Division I University. I became familiar with this program after I tore my ACL during the fall of my freshman year. Although my program was sometimes full of difficult exercises and a struggle, I was always excited to go and really enjoyed the process because it was challenging and fast paced. And I never tore my ACL again!
~Lauren | Division I soccer player
Sound Good?
Do you want to prevent hamstring injuries? Does our approach fit your goals? If so, register now to improve your sporting and exercise enjoyment while reducing your risk of hamstring strain and injury.