The old pulled hammie never goes away in football does it?
Unfortunately the greatest risk factor for doing a hammie is if you've done it before putting you in a bit of a pickle but with a long term outlook and slow but progressively based rehab work, you can overcome them.
If you've never done one like myself then this preventative program should be at the top of your gym training list, because the best kind of player is an available one.
This year I had a ressies teammate who did one earlier in the year, missed 4 - 5 games, came back and lasted a half. We put a plan in place to get him back for a particular game which I think was 7 weeks later, working back from that game to the injury and in the end he played the last 2 games in the seniors, kicked the 2 most important goals of the grand final and won a senior premiership!
Hamstrings don't get much of a look in during most training programs and if they do they are usually trained through leg curl variations which do close to nothing for protecting against hamstring tears and strains, that most often occur when the leg is at, or close to, a straightened position.
Think the follow through phase of a kick, the position your leg is in just before ground contact in a high speed running action or the initial torso bend trying to pick up the footy - that's the most dangerous joint angle for ham injuries and putting under great load at great speed makes things a helleva lot worse.
This program is 3 phases long with each phase running for 3 weeks each and progressively increases the loading on the hamstring in a stretched/straight/lock out position.
You should be able to simply slide this into your current gym routine quite easily doing 1- 2 times per week...
If you want more player/team training programs to take you to the top next season then register at https://aussierulestraining.com/membership-account/membership-levels/.
No comments:
Post a Comment