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. When they are injured, it can be devastating to 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 impact the ability of many athletes to compete in their favorite sporting activities.

We’d like to do something to prevent hamstring injuries.



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. 


Both general strength and specific types of strength exercises reduces injury risk. This is the cornerstone of our Hamstring Injury Prevention Program.


Most sports involve explosive movements. By learning how to do this in a progressive manner, injury is reduced and performance is improved.


As it is with many things in life, the more consistently you train (both general training and hamstring prevention workouts), the better the result.


We rely on science and research in all we do. No gimmicks, no fads. Countless research articles have been published that support our ACL injury prevention program.


Every part of your training should have a reason; there must be a purpose to every exercise–some strength, some explosive, some corrective.


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.


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 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. 

Rediscover your why

Why do you play?

Sports are an important part of our lives and can serve an integral role. Playing helps us stay in shape. It allows a place to compete. It can serve as a stepping stone to other opportunities, like scholarships. It can help organize our days and it can help provide a break from daily tasks.

While there are many “whys” for each of us, whys that are important and personal, there are other benefits that aren’t as obvious. For kids playing sports, grades improve, drug and alcohol use is down, obesity is less likely, and resilience is learned.

Sports participation is important.

So no matter your reason–and we believe your reason is as important as any other–staying healthy and on the court, field, and track is important. We believe that training to reduce your injury risk will help you continue developing and helping you to reconnect with the reason you play.

Soccer Injury Prevention
Dance Injury Prevention

The Program

How We Do It!

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. A new weekly plan will be emailed to you each week. 


What is included?

When you sign up, you will receive immediate access to the first week’s training schedule. 

Over the next seven weeks (eight total weeks), you will receive an email granting access to the next week’s training plan.

Each week’s training schedule will include:

  • 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 is the cost?

Less than $10 per session.

The price for our Hamstring Injury Prevention Program is $100. This includes two sessions per week for eight weeks; 16 total sessions with video instruction. This works out to well under $10 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 $100 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.

Injury Prevention


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 I use this program?

While it can be used successfully at any time, inserting this program during your off-season schedule makes the most sense.

A different model

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 of the ways we do that by keeping costs down.


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. 

Injury Prevention
Injury Prevention

Our Promise

Consider this our guarantee

It is impossible for us, or anyone else, to guarantee you will not become injured. But, if performed consistently, 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.


The Weekly Email

The weekly email you receive includes a link to the program. The program indicates research-based exercises are to be performed in a specific order and a prescribed number of times. Each exercise has both a written description and a video demonstration to help teach you proper technique.

Expert Coaching

We believe that expertise equals better results. Our Hamstring Injury Prevention program was designed by a Board-Certified sports physical therapist and certified strength and conditioning specialist with extensive experience with both hamstring rehab and prevention. We believe this background and these experiences provide a more well-rounded, up to date, and safe program for your benefit.


Our programs are designed to be affordable to all who need them. While $100 might not sound inexpensive, when compared to seeing a personal trainer or physical therapist for in-person injury prevention services, $100 will cover one session. Our program is eight weeks long and includes programming for every day; at $100, that works out to just over $6 per session. If the price is an issue, we understand and invite you to apply for financial assistance. We will do our best to work with you. We believe in our program and want you to be successful when you run.

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

Dani-Running Injury Prevention

Sign Up to Play Injury-Free!

Do you want to prevent hamstring injuries? Does our approach fit your goals? If so, sign up now to improve your sporting and exercise enjoyment while reducing your risk of hamstring strain and injury.