1. Eccentric Hamstring Development for Improved Performance Randall Coburn NSCA-CPT

2. Who Am I? Randall Coburn, NSCA-CPT Football player at Emporia State Personal trainer for 2 years Finishing Undergrad in Exercise Science at KU

3. Hamstrings 101 Optimum length of tension –The optimal length for producing peak tension in a muscle –At peak tension, the muscle has peak concentric force production. –By increasing the amount of tension that can be put on a muscle, greater concentric force can be produced.

4. Hamstrings 101 (cont’d) Like a rubberband –The farther you stretch it, the farther it flies. –ECCENTRIC hamstring resistance exercise increases length of muscle fibers, thus increasing the optimum length of tension.

5. Hamstrings 101 (cont’d) Results in –Improved athletic performance –Reduction of hamstring injuries

6. Programming Recommendation 2-3 times per week 3-5 sets of 3-10 repetitions each day –This will depend on which mesocycle your team is in. –As well as whether you’re in-season or off-season

7. Off-Season Hypertrophy & Strength 4-5 sets of 6-10 repetitions Strict form Full ROM Basic Movements

8. Pre-Season Power & Strength- High CNS Training 3-5 sets of 3-8 repetitions Begin adding more resistance Full ROM

9. In-Season Maintenance Phase 2-3 Sets of 3-10 repetitions FULL ROM A MUST!!!!! Goal is to maintain OR increase strength and power levels during season

10. Single Joint vs. Multi Joint Single Joint –Great for concentric strength –Great for muscle hypertrophy –Can increase optimum tension length –Problem Less functional- athletes rarely perform single-joint movements in their sports.

11. Single Joint Exercises Eccentric Knee Flex –Nordic Hamstring Exercise –Extension at knee is key

12. Eccentric Knee Flex

14. Single Joint Exercises Single-leg RDL –Flexion at hip is key –Teeter-totter

15. Single-Leg RDL

18. Single Joint Exercises Seated Good Morning –Must keep back extended –Slight flexion at knees

19. Seated Good Morning

20. Single Joint Exercises Glute Ham Raise –Extension at knees only, no flexion at hips. –Keep lower back tight and extended

21. Glute Ham Raises

22. Single Joint vs. Multi Joint (cont’d) Multi-joint –Simultaneous hip flexion and knee extension –Provides active lengthening of muscle –Increases optimum length of torque development –Over time can increase available torque in hips and knees

23. Multi-Joint Exercises Eccentric box drops –Dynamic landing –Full flexion of hips, knees, ankles

24. Eccentric Box Drops

26. Multi-Joint Exercises Eccentric Loaded Lunge Drops –Good posture must be maintained

27. Eccentric Loaded Lunge Drops

28. Multi-Joint Exercises Eccentric Backward Sled Walks –Can use a sled or a partner –Key here is keeping toe-to-heel relationship

29. Eccentric Backward Sled Walks

31. Multi-Joint Exercises Eccentric Split-Stance Zerchers –Good posture, neutral spine –Push glutes back all the way down, curling the front toes back (dorsiflexion)

32. Eccentric Split-Stance Zerchers

33. Multi-Joint Exercises Ballistic Glute Ham Raises –These should be extremely ballistic –Toes pointed to floor –Use bodyweight, weighted vest, or plate

34. Ballistic Glute Ham Raises

35. Thank You! 2457 Ousdahl Rd. Lawrence, KS 66046 rcoburn@ku.edu