The hamstrings are one of the most powerful muscles in your body. They play a crucial role in running, jumping, sprinting and many other sports. The hamstring is considered as the main muscle responsible for keeping you balanced during all these activities.
Hamstring exercises are very useful when it comes to building up strength and power of this muscle group. When you perform hamstring exercises, they increase your performance in any sport or activity where you need to run fast or jump high with agility.
In order to strengthen the hamstrings, you have to do them regularly. You must make sure that you don’t neglect your training routine because of the lack of time. If you want to get stronger and faster, then you have to train your hamstrings regularly.
Here are some simple hamstring exercises:
1) Walking Lunge – Step forward with both feet while bending knees slightly.
Keep back straight and keep legs parallel throughout the movement. Repeat for reps.
2) Step Up With Hips – Stand with feet shoulder width apart.
Keeping chest up, step up with hips until thighs are almost touching. Lower down slowly and repeat for reps.
3) Single Leg Squat – Sit on floor with both feet flat on the ground.
Bend knees slightly and place hands behind head to support weight of body while squatting down into position. Return to starting position without letting heels touch the floor again and repeat for reps.
4) Back Raise – Lie on floor with hands supporting head and legs straight.
While keeping legs straight raise both legs up until they are perpendicular to the floor. Slowly lower back down and repeat for reps.
How to train your hamstrings for explosive speed is very important if you want to increase your performance on the field or playground. These exercises can be done anywhere and don’t require any equipment, so there isn’t a reason for you not to try them out right now!
When it comes to how to train the hamstring for speed and power, you need to make sure that you’re engaging your core muscles as you perform these exercises. These muscles help provide balance and stabilization as well as enabling you to run faster.
Make sure that your hips do not sag when you lunge. Your torso should be in a perfect vertical position and your front knee should never go beyond the toes. This can cause problems with your knee in the future.
As you perform the exercises, make sure that you keep your upper body still and do not rock your body back and forth. This can cause injury to the lower back. You should focus on lifting your knee up instead of dragging your foot.
You will gain more power and speed if you lift your knee high as you lunge forward.
These exercises help improve the power of your hamstrings and they’ll definitely increase your speed on the field or on the playground.
Sources & references used in this article:
Soccer-specific fatigue and eccentric hamstrings muscle strength by M Greig, JC Siegler – Journal of athletic training, 2009 – meridian.allenpress.com
Impact of limited hamstring flexibility on vertical jump, kicking speed, sprint, and agility in young football players by F García-Pinillos, A Ruiz-Ariza… – Journal of sports …, 2015 – shapeamerica.tandfonline.com
Comparison of hamstring muscle activation during high-speed running and various hamstring strengthening exercises by R van den Tillaar, JAB Solheim… – International journal of …, 2017 – ncbi.nlm.nih.gov
Preseason hamstring muscle weakness associated with hamstring muscle injury in Australian footballers by J Orchard, J Marsden, S Lord… – The American Journal of …, 1997 – journals.sagepub.com
A comparison of the various methods used to enhance sprint speed by MJ Behrens, SR Simonson – Strength & Conditioning Journal, 2011 – journals.lww.com
Training considerations after hamstring injury in athletes by P Comfort, CM Green, M Matthews – Strength & Conditioning …, 2009 – journals.lww.com
Is there really an eccentric action of the hamstrings during the swing phase of high-speed running? Part I: a critical review of the literature by B Van Hooren, F Bosch – Journal of sports sciences, 2017 – Taylor & Francis
A systematic approach to hamstring prevention and rehabilitation by V Gambetta, D Benton – Sports Coach, 2006 – researchgate.net