Hamstring prevention project
Stronger, Faster, Injury-Free: Unlock Your Athletic Potential
A science-backed 12-week program designed to reduce hamstring injury risk and improve performance for field sport athletes.
Don’t Let Hamstring Injuries Hold You Back
Despite lots of research in the area, hamstring injury rates are not reducing. This is because preventions and rehabilitation interventions are generally poor at addressing all the areas related to the injury. Most injuries occur during high speed running and deceleration with technique being a massive factor.
A comprehensive prevention or rehabilitation program needs to develop:
Hamstring strength and length
Hip extension strength
Running technique
Deceleration capacity
Deceleration technique
A Comprehensive 3 Tier Approach to Injury Prevention
Strength and power development
Targeted gym exercises to build hamstring resilience and posterior chain strength.
Plyometrics and explosive movements for power enhancement
Sprint mechanics and linear run training
Drills designed to optimise anterior pelvic tilt and reduce strain on the hamstrings.
Sprint acceleration and top-speed running form coaching
Multidirectional control and deceleration training
Movement drills to improve stopping ability and agility without overloading the hamstrings.
Sport-specific change-of-direction exercises
Is This Program Right for You?
Field Sport Athlete (Soccer, Rugby, GAA, AFL etc.)
History of hamstring strains
Players looking to enhance speed or durability
Athletes seeking evidence-based injury prevention strategies
Bespoke programs available too, contact me here
Deceleration technique drill
Your 12-Week Blueprint for Injury Prevention and Performance
Structured 12-week training plan
Video demonstrations of all exercises and drills
Weekly strength, speed and agility sessions
Speed and agility sessions can be shortened to be done prior to pitch sessions
Program delivered through Rypt app
Content on running key aspects of running and agility technique to improve your understanding
