‘Bulletproof Your Hamstrings: Why Eccentric Training Matters’
Hamstring injuries are among the most common soft-tissue injuries in sport and physical activity, particularly in sprinting, jumping, and high-speed running sports. Despite rehabilitation advances, re-injury rates remain high. This article breaks down the scientific evidence behind eccentric hamstring training and offers practical strategies you can implement today to protect your hamstrings and enhance performance.
🧠 Why Hamstring Injuries Are So Common
Hamstring strains account for a significant proportion of time-loss injuries in sports like football, rugby, and athletics (Ekstrand et al., 2011). One major factor identified is eccentric weakness — a lack of strength when the muscle is lengthening under tension, especially during late swing phase of sprinting (Schache et al., 2012).
📊 Eccentric hamstring strength deficits are consistently associated with a higher risk of initial and recurrent injury (Opar et al., 2012).
Moreover, muscle architecture plays a critical role. Athletes with shorter biceps femoris fascicle lengths have a significantly greater risk of sustaining hamstring injuries (Timmins et al., 2015).
🏋️♂️ Key Strategies to Bulletproof Your Hamstrings
1. Train Eccentrically
Exercises like Nordic Hamstring Curls and slow Romanian Deadlifts focus on the eccentric phase, strengthening the muscle while it lengthens and improving tendon resilience.
📃 The Nordic Hamstring Protocol has been shown to reduce hamstring injury rates by up to 70% when properly implemented (Petersen et al., 2011).
2. Improve Muscle Architecture
Eccentric loading increases fascicle length and optimises sarcomere arrangement within the muscle, offering protective adaptations against strain injuries (Bourne et al., 2017).
3. Balance Squat and Hinge Patterns
Many gym programmes are squat-dominant. However, relying heavily on knee-dominant exercises without sufficient hip-hinge movements like RDLs and glute-ham raises can create imbalances.
📊 Balanced development of hip and knee extensors is crucial for reducing the risk of both hamstring and ACL injuries (Sugimoto et al., 2015).
4. Mobility Before Flexibility
Perceived hamstring "tightness" often stems from poor load tolerance rather than actual shortened muscle length.
📃 Dynamic mobility and controlled eccentric loading improve hamstring function more effectively than static stretching alone (Mendiguchia et al., 2012).
🌟 Exercise Focus: Resistance Band Prone Hamstring Curl
Why it works:
Provides safe, scalable loading early in rehab or training blocks
Targets knee flexion strength specifically
Emphasises control in both concentric and eccentric phases
Coaching Points:
Keep hips neutral and core braced
Focus on a controlled lift and even slower lower
Train within a pain-free range to maintain tendon health
Use it as part of your warm-up, post-activation phase, or strength accessory block.
↺ How Often Should You Train Hamstrings?
📊 Studies recommend 2-3 eccentric-focused sessions per week to effectively develop hamstring resilience (van Dyk et al., 2019).
Programming can include:
📌 2-4 sets of 6-10 controlled reps
📌 Eccentric tempo emphasis (e.g., 3-5 seconds lowering phase)
🧐 Final Thoughts
Hamstring training is not just about avoiding injury — it's about unlocking better movement, higher speed, and greater resilience. Eccentric loading, muscle balance, and dynamic mobility should form the foundation of your lower body programming.
Prioritise hamstring health now, and your future self will thank you.
Ready to integrate evidence-based programming into your training? Check out our full rehab and performance coaching options at theconditioninghub.com.
📃 References
Ekstrand J, Hagglund M, Walden M. (2011). Epidemiology of muscle injuries in professional football. Am J Sports Med.
Schache AG, Dorn TW, Wrigley TV, et al. (2012). Stretch and activation of the hamstrings across a full range of sprinting speeds. Med Sci Sports Exerc.
Opar DA, Williams MD, Shield AJ. (2012). Hamstring strain injuries: Factors that lead to injury and re-injury. Sports Med.
Timmins RG, Shield AJ, Williams MD, et al. (2015). Biceps femoris architecture and strength in previously injured and uninjured hamstrings. Med Sci Sports Exerc.
Petersen J, Thorborg K, Nielsen MB, et al. (2011). Preventive effect of eccentric training on acute hamstring injuries in men's soccer: a cluster-randomized controlled trial. Am J Sports Med.
Bourne MN, Opar DA, Williams MD, Shield AJ. (2017). Eccentric training and hamstring injury risk reduction: biomechanical and architectural adaptations. Sports Med.
Sugimoto D, Myer GD, Bush HM, et al. (2015). Effects of Neuromuscular Training on Anterior Cruciate Ligament Injury Incidence. Am J Sports Med.
Mendiguchia J, Brughelli M. (2012). A return-to-sport algorithm for acute hamstring injuries. Phys Ther Sport.
van Dyk N, Behan FP, Whiteley R. (2019). Including the Nordic Hamstring Exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med.