STRENGTH AND CONDITIONING

SUMMARY It is recommended that exercises similar to those discussed here become common place in any approach to hamstring condition- ing. Most importantly the concept of training the hamstrings through active hip extension rather than isolated knee flexion, should be a central factor in programme design. Exercises should stress eccentric muscle actions,

and be both open- and

close-kinetic chain in nature. The development of strength in the hamstring complex is absolutely crucial, as it is the ability to negate the aggressive stretch placed on the hamstrings during the late swing phase of running that will ultimately make an athlete less susceptible to strain related injuries. As a caveat, adopting the understanding that ‘strong’ hamstrings are healthy hamstrings is one thing, but making sure the hamstrings are strong while reflecting the specific nature of the muscle actions experienced during running gait, and through the integrated biomechanical actions involved, is where athletes can truly become bullet-proof against the dreaded hamstring strain.

THE AUTHOR

Dr Duncan French PhD is the national lead for strength and conditioning to British Performance Basketball. Previously he

worked for the English Institute of Sport (EIS) with elite performance athletes from many sports at international, world and Olympic standards. Prior to joining the EIS, he spent 4 years at the University of Connecticut gaining his PhD in exercise physiology. He has authored/co-authored over 30 peer-reviewed scientific manuscripts and four book chapters, and has presented research work at scientific congresses throughout Europe, North America, and Asia. Dr French is an accredited founder member of the UK Strength and Conditioning Association and holds a visiting research fellowship at Northumbria University.

References 1. Santana JC. Hamstrings of Steel: Preventing the Pull, Part I - Isolated Versus Integrated Function. Strength and Conditioning Journal 2000; 22(6):35–36 2. Brandon R and Cleather D. Training the hamstrings for high speed running – Part II. Professional Strength and Conditioning 2007;7 3. Lieber RL. Skeletal muscle structure, function, and plasticity. Lippincott, Williams and Wilkins 2002. ISBN 0781730619 4. Gambetta V and Benton D. A systematic approach to hamstring prevention and rehabilitation. www.gambetta.com/resources 5. Boyle M. Functional Training for Sports. Human Kinetics 2003. ISBN 073604681X.

ONLINE INTERACTIVITY

i-1 sportEX Hamstring Essentials Fun animated presentation giving an overview of

INTERACTIVE ONLINE EXTRAS

the hamstring muscles

showing origins and insertions and demonstrating their actions on a moving skeleton. Source: sportEX dynamics online 2008. www.sportex.net i-2 The Jogging Hamstring This animation shows just how much hamstring muscle activity takes place during jogging and is based on real EMG readings. Source: Primal Pictures: Interactive Functional Anatomy www.anatomy.tv i-3 ePAL Hamstring Conditioning This is a printable advice leaflet featuring 4 stretches and the 6 functional strengthening exercises outlined in this article designed to be given to athletes and clients. Source: sportEX dynamics online 2008. www.sportex.net i-4 Hamstring Hummers sportEX has put together a little online challenge so you can check your knowledge and earn some CPD at the same time. sportEX dynamics online 2008. www.sportex.net

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