In case you missed tip 1, click here to read!

Due to lack of training, the wrong kind of training (Bosu ball balancing..), and the sheer volume of soccer itself, the sport of soccer is high in soft tissue injuries to the hamstring.

In sport, the hamstring is one of the most commonly injured and re-injured area. With that said, we rarely see hamstring pulls, which just comes down to sound training. Lets dig deeper.

Functional Anatomy- If you remember from your anatomy textbooks (or you ever worked out), most sources would site the hamstrings are primarily for knee flexion. (Seated/Lying leg curls for the hammys BRO) Although in this setting, true and yes, you are “training” your hamstrings. However, In a more functional setting, i.e. sport, the hamstrings function is to stabilize the knee and aid the glutes in hip extension. Hamstrings & Glutes are where our power comes from so they must develop. (Why do you think people who tear their ACL are told, “My your hamstrings are weak!”) That is why we don’t use leg curl machines a primarily go to. It might be ok in rehab (still probably not) and bodybuilding, but its transfer for injury reduction and improving performance for sport is pretty non-existent.

In addition, its important to note that the glutes primary function is to help extend the hips. When glutes aren't strong enough, hamstrings might take the brute of the work (ex-Feeling hamstring cramps during hip lifts) . This is why glute work and development is also an important factor in preventing hamstring pulls.

Here are just a few of my favorite exercises to prevent hamstring pulls.

Note, it is also important to expose athletes to sprints and change of direction drills as well for eccentric deceleration

Single Leg Deadlifts

2. Hip Lift with March

3. Trap Bar Deadlift

4. 1 Leg Leg Curl

5. Stop/Go for deceleration work.