How to improve hamstring strength - Lifestyle - Asheboro Courier Tribune

Monday

Dec 23, 2019 at 1:09 AM

Q: I am a sprinter running for a D1 university. We have been running some longer distance for “conditioning” and since then, I have had pain in one my hamstrings when I sprint. What can I do in this time off from school to keep training but improve my hamstring strength because we have meets as soon as we return to school in January?

A: Hamstring pulls can occur more frequently when the strength ratio between the quadriceps and the hamstrings is out of balance. One remedy to improve this ratio is to utilize hamstring- focused training and focus on the posterior movement chain.

Since you’re already experiencing hamstring pain, you should avoid direct work that involves a hamstring contraction like leg curls or sliders and give your hams rest for another seven days. This doesn’t mean you can’t train them at all, just use a variety of exercises that don’t aggravate the hamstrings. These could include single leg presses or barbell hip presses.

We have a standing abductor/adductor machine, which produces amazing strength in those muscles. RDL’s or back extensions on the GHR apparatus work the hamstrings well. Clams with bands and banded knee drives affect the glutes and IT band helping to produce more ground force generation and speed. When you’re able you can couple trap-bar deadlifts with Plyometrics for more explosiveness.

Using the Speed Boards we hit banded squats on a timed sequence to challenge both muscles and the nervous system to fire more effectively. Finally, you could use the curved resistance treadmill for sled drive exercises and full sprint training. There’s lots you can do to not only be ready for your indoor season but be better by the time you go back. God bless and keep training.

Daryl Laws is a certified personal trainer and owner of Body Unlimited Inc., 325 Holly Hill Lane, Burlington, NC 27215. Contact him at 336-538-0012 or daryllaws@aol.com or on Facebook at www.facebook.com/BodyUnlimited.