The Secret Hamstring Injury Prevention Vaccine!

Hamstring strains are one of the most common injuries in change of direction field sports, and result in a large cumulative amount of lost playing and training time for athletes. One of the main reasons for hamstring injuries is a lack of exposure to the type of force (a braking force as the leg moves out in front at high speeds) that causes these injuries. Research suggests that more regular exposure to high speed sprinting can be protective against these types of injuries.

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So if you're only sprinting during games 1-2 times per week, it might be worth getting in some extra sprint work during the week. Try to get a combination of both short (10-20m) sprints to work on acceleration, as well as moderate distance (30-60m) sprints to reach top speed. Start with a session building up to 3-5 max velocity sprints over each distance, then gradually build up this follow.

A shout out to our partners Tokyo Goannas, Footy Japan and Crusaders rugby . If you're in the Tokyo area and looking to get into aussie rules, soccer or rugby, hit them up!

https://www.tokyogoannas.com/ 

https://www.tokyocrusaders.com/

https://www.footyjapancompetitions.com/

A. McCall et al., ‘Exercise-Based Strategies to Prevent Muscle Injury in Male Elite Footballers: An Expert-Led Delphi Survey of 21 Practitioners Belonging to 18 Teams from the Big-5 European Leagues’, Sports Med., vol. 50, no. 9, pp. 1667–1681, 2020.

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