Injury Prevention > Feature Drill

Hamstring Strengthener

Purpose

To develop hamstring strength. This important drill helps to prevent hamstring muscle tears and strains, which are among the most common rugby injuries. The drill replicates the eccentric (lengthening) movement associated with high-speed running and deceleration. It is a difficult drill, so be patient: Do not expect to achieve much range, and be prepared for postexercise stiffness in the hamstring when you introduce it into your program.

Procedure

Kneel on a soft surface with your feet anchored by a partner or bench. Keeping your trunk straight, slowly lean forward to a manageable distance before slowly returning to the start position.

Key Point

Avoid flexing at the hips.

To start with, you may find you need to put your hands down after leaning forward to assist with returning to your start point

© Fitness 4 Rugby 2005. Fitness 4 Rugby is part of the Fitness 4 Sport network of web sites. The author and Fitness 4 Sport LLP take no responsibility for injuries caused by attempting the exercises presented on this web site. Fitness 4 Sport LLP recommends that you always learn new exercises under the guidance of a professional and consult your GP before you start