1 foot using medball, other foot in air. You should feel your hamstrings working very hard to control the swissball movement. They are especially challenging and frustrating due to the high recurrence rate. Lift your other foot in the air like in the video. For dosing, the literature (and I) recommend 2x/week for 3-4 sets of 6. There should be a straight line from your knees to your shoulders in the start position. With your knees straight, perform a bridge by diffing your heels into the swissball to lift your hips up. You don’t need to worry about accidentally landing on your face and it doesn’t require you to find the most appropriate amount of resistance before beginning. You will also feel your core engaged to keep your body from moving. All Rights Reserved. This exercise looks great. In a recent study, it has been shown to decrease hamstring injury rate in footballers by up to 51% (1). If you’re like the rest of the mortals like me, try the second variation using your hands to help control the descent (eccentric part) and push yourself back up (concentric part). 1️⃣ Modified Nordic Hamstring Curl, 5-8 reps 2️⃣ Bear Crawls, 10 reps 3️⃣ ISO Hold Ts, Ys, Ws, 5 reps each letter 3 sec. Hamstring injuries are one of the most common soft tissue injuries in sports. The Nordic hamstring curl occurs when the hip is in a slightly flexed/neutral position, with the knee moving eccentrically from a knee flexed to an extended position. Coleman recommends a modified hamstring exercise using an exercise ball. Lie on your back and put both of your feet on the swissball. You should feel your hamstrings working very hard to control the swissball movement. This article will show you how to level up your swissball hamstring curls and bulletproof your hammies for life! But what I really like about the reach is that you can significantly increase the amount of muscle stretch and eccentric load on the glutes. However, I wonder if it causes any problems to the patellofemeral joint… probably causing pain to anyone suffering from chondromalacia patellae / chondrophatia patellae. Improving performance of the proprioceptive system at differing joint angles and body positions through technique-based exercises, balance drills, and plyometric exercises is key. Nordix Fitness Play Book. Try it and your hamstring will thank me For more questions about the right way to start P.M . Effect of Injury Prevention Programs That Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players: A Systematic Review and Meta-Analysis. Adjustable Ankle Lock. If you’re strong enough like Porto Ido here, the Nordic hamstring curl will be cake. In comparison to the lat pull down variation (2nd clip), this is a lot safer. Here I utilise a bench with rollers that I can secure my feet under whilst using my upper body/arms to de-load the working hamstrings \u0026 glutes ✅ just enough so that I can complete the movement with sufficient muscular tension to provide stimulation. Marcy MWM-988 Multifunction Steel Home Gym 150lb Weight Stack Machine. One reason you haven't seen any one doing a Slide Board Hamstring Curl is because it uses some equipment that isn't in your typical gym. You can use your hands at your side if needed. If your quadriceps are too strong—or hamstrings too weak, rather—when you forcefully move into extension, your hamstrings won’t be able to control the motion and will rip, resulting in a hamstring strain. Dette er en hard og bra øvelse for muskulaturen på bakside lår. Most of NordBord’s research on hamstring strength as it relates to hamstring injuries focuses on eccentric strength displayed during this exercise. The Nordic hamstring curl is one of the most popular exercises with soccer players and other athletes for a good reason, it does the job. Muscle-wise, that would be your hamstrings. Close. Effect of the HamSprint Drills Training Programme on Lower Limb Neuromuscular Control in Australian Football Players. A challenge is how to program and progress the movement so athletes adopt it more often. Can be integrated in any routine, even with barbells. Modified nordic curls to eccentrically load the hamstrings getting the guys to control the decent for as long as possible to get the hamstrings firing # lengthening &strengthen # strongfoundation # lengthening &strengthen # strongfoundation Nordic hamstring curl. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion. The Nordic hamstring curl (NHC) is the gold standard of hamstring strength. For my personal programming I do them on my GPP day and after my comp squat day. 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