Everett Willard

Here’s what I did 1 day after I pulled my hamstring ⬇️

SL hamstring bridge (4:1:4 tempo) 3x5ea
Heel bridge walkouts 3x5
Seated hamstring curl iso 3x40seconds
Gear 1 A-March 2x20yd
Gear 1 dribble 2x20yd
Gear 1 A-Skip 2x20yd
10-10 soft accel 3x8

After a hamstring strain a good place to start is figuring out what you’re working with for ROM. You should continue to load and progress the range that you have access to. You should stop when you start to feel a tugging sensation near the injury sight.

You should immediately reintroduce running drills like marches and skips ensuring that you are managing intensity appropriately. These drills will help to restore more efficient muscle coordination after the injury which will also help bring some of the muscle “guarding” down as well.

Lastly, reintroducing some soft accelerations in the 5-10 yd range will allow the hamstring to start adjusting to higher forces and velocity while avoiding more lengthened positions. This can also be a huge confidence builder, especially if the injury took place while sprinting.

#flight #flightschool #hamstring