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LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning

Corrective exercise strategies

Hamstring stretch - lying on the back

Position the muscle group and joint

  • Lying on the back to isolate the hamstring muscles is the best way to avoid placing weight-bearing stress on the ligaments of the pelvis and spine.
  • Keep the other knee bent with the foot flat on the floor. This reduces the rotation in the pelvis and negates any load on the hip flexors of the bent leg.

Figure 7. Hamstring stretch using a rope. Ensure good cervical posture in this stretch.

Find zero tension

  • The hands can be used to gently support the leg, but it is better isolation to use a towel or a belt/rope to hold the leg as illustrated in Figure 7 above.
  • Make sure that the rope or towel is in the arch of the foot like a stirrup so the forefoot is not loaded, which would cause the calf muscle to tighten.

Find the first awareness

  • Find the first awareness of a stretch in the hamstring muscles by pulling the leg toward your head. If the first awareness is close to or behind the knee, gradually reduce the tension until it moves into the muscle fibres of the hamstring, at least a hand’s width above the knee joint.

Less is best

  • The gentler the initial muscle load, the faster the muscle will relax back to its resting length.