Runners Hamstrings can be a right pain in the rear!

Most athletes, whatever their level, have had a hamstring strain or have had compensation issues because the hamstrings haven’t been working in tandem with other muscle groups.

Issues like lower back stiffness, IT-Band tightness or tight quads which happen for a number of reasons. But the most common causes are down to the way we train.

Most runners and tri-athletes, when training focus on movements that work the front thigh muscles, the quadriceps and hip-flexors. These create neuromuscular recruitment issues between the gluteus, hamstrings and quad muscles that in turn can lead to muscle imbalances which begin to affect the biomechanics of your running. The body is a Kinetic chain and if one part doesn’t work correctly it compensates by trying to make a correction with other muscle groups.

Now that spring is here, most of us prefer to train outdoors rather than train in a gym or performance centre, so over the next few blog posts we are going to give you three training “tools” to help you strengthen your hamstrings and gluteus muscles together.

If done correctly these training modalities help you to recruit more muscle groups during the movements.

Here’s the first of three “training tools” that you can incorporate in your training programme over a six week period that will help you strengthen all the lower body muscle groups and also help with your biomechanics of running.

Backwards Running

A great training tool for both rehabilitation after injury or surgery, but also for performance training.

The biomechanics of backwards running are different to forward running in three ways

  1. You put less force through the joints- knee, ankle and lower back
  2. you recruit the hamstrings and glutes in tandem with your quads and hip-flexors
  3. because you are recruiting more muscle groups it is more tiring! So you work harder.

Try and introduce it into your warm-up routine; find a clear stretch of grass of about 50 metres long and run backwards with a long gait and then jog forward back to your starting point. Repeat it 10 to 15 times.

Also try and introduce a few runs at the end of your training session for recovery, shorten your run and do 5-10 repetitions. Cool down and stretch.

SPEED WORKSHOP FOR FOOTBALL COACHES IN SWITZERLAND

Live workshops are really eye-opening for both participants and presenters because they provide a platform for real-time dialogue and feedback. Delegates go away enlightened, not only by the material covered, but also the golden nuggets of practical knowledge learned from informal networking and conversations with fellow delegates.

Recently, I was invited to run a Speed Workshop for 200 football coaches in Zurich hosted by Elements of Performance; a great Performance and Physiotherapy centre right next to FC Zurich stadium.

These events are good fun, very rewarding and challenging. It’s actually doubly challenging when you have to teach through a translator as you tend to lose your flow and rhythm when you have to stop and restart.

The speed workshop presented an opportunity to work with many professional and amateur football coaches and the response was excellent. Understanding the theory of multi-directional speed is important, so we spend as much time as we need, to really nail the message home. But the majority of the time is spent on practical drills, demonstrating what to coach and what to correct when developing football speed.

I was joined by Frank Eppelman, the inventor of the Speed Court, a great testing and speed development court which is being used by Real Madrid, Bayer Leverkusen , Adidas and others to test and improve the reaction of their players.

The biggest hit with the coaches and the players was the introduction of The Dynamic Movement Skills system. The coaches and footballers loved it and had great fun testing their quickness and explosiveness.

Overall, the speed workshop for football coaches in Switzerland was intense, engaging, fun and enlightening for both participants and presenters.

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