Flexibility and Rehab Tips
The Nordic Eccentric
Hamstring Exercise for
Injury Prevention in
Soccer Players
Adam Sayers PhD, CSCS and Brandi-Eveland Sayers, PhD, CSCS
Middle Tennessee State University, Murfreesboro, Tennessee
Helen Binkley, PhD, CSCS*D;
NSCA-CPT*D
Column Editor
SUMMARY
ECCENTRIC HAMSTRING MUSCLE
ACTIONS ARE INVOLVED IN SEV-
ERAL MOVEMENTS IN THE GAME
OF SOCCER. RECENT STUDIES
HAVE INDICATED THAT THE
NORDIC HAMSTRING EXERCISE
IS AN EFFECTIVE WAY OF ECCEN-
TRICALLY STRENGTHENING THE
HAMSTRINGS IN SOCCER
PLAYERS, RESULTING IN REDUCED
INJURY RISK AND IMPROVED
PERFORMANCE.
INTRODUCTION
amstring injuries are common
H in sports that require repeated
acceleration, deceleration, and
maximal sprinting. Recent studies in
elite level soccer have shown that
hamstring injuries account for up to
17% of all injuries (1,3,6). Several
56 VOLUME 30 | NUMBER 4 | AUGUST 2008
factors have been identified as potential
causes for the incidence of hamstring
injury in soccer players, including poor
hamstring strength, strength imbalance
between hamstrings and quadriceps,
and previous hamstring injury (3,5,7).
REVIEW OF THE RESEARCH
Recent studies have demonstrated that
preventative measures can be imple-
mented in addressing susceptibility to
hamstring injury in soccer players
(2,4,7). A 10-week preseason ham-
string strength training program
emphasizing eccentric overload has
been shown to significantly reduce
hamstring injury rate in professional
male soccer players during the follow-
ing 10-month season (4). Additionally,
the same strength program resulted in
increases in maximal running speed
and isokinetic hamstring muscle
strength. Although it is common to
strengthen the hamstrings concentri-
cally, it is evident that eccentric
strengthening is equally important to
both injury prevention and optimal
performance.
Mjolsnes and colleagues (7) found that
the Nordic hamstring exercise was
more effective in developing maximal
eccentric hamstring strength than the
traditional hamstring curl exercise in
well-trained soccer players. When
athletes performed the Nordic ham-
string exercise with a gradual increase
in volume and load during a 10-week
Ó National Strength and Conditioning Association
period, the results were greater gains in
eccentric hamstring torque and iso-
metric hamstring strength than the
traditional hamstring curl (7). Eccen-
tric strength training with the use of
the Nordic hamstring exercise was also
found to reduce the risk of hamstring
strains in elite male soccer players (2).
The effect of eccentric strength train-
ing when using the Nordic exercise in
addition to a warm-up protocol was
compared with the effect of a flexibility
training program with the same warm-
up protocol on hamstring strain inci-
dence during a 2-year period in players
from elite Norwegian and Icelandic
soccer teams. Baseline data were col-
lected during the previous 3 years. The
flexibility training program consisted
of a contract–relax method of pro-
prioceptive neuromuscular facilitation
being performed after practice 3 times
per week during the preseason and 1
to 2 times per week during the com-
petitive season. The teams consisting
of participants who used the Nordic
hamstring exercise had a significantly
fewer number of hamstring strains than
did the teams consisting of participants
who used the flexibility program.
Additionally, the teams consisting of
participants who used the Nordic
exercises suffered fewer hamstring
strains than they had during the pre-
vious 3 years. However, teams consist-
ing of participants who used the
flexibility training program showed
no improvement in the amount of
hamstring strains when compared with
the previous 3 years (2).

TECHNIQUE
According to the research previously
discussed, eccentric strength training
of the hamstrings when one uses the
Nordic exercise can both lower the
risk of hamstring strain and improve
performance. The Nordic hamstring
exercise requires the assistance of a
partner. The starting position requires
the athlete to begin on his/her knees,
with knee flexion at 90°, the hips
slightly flexed, and an erect torso. The
partner secures the athlete’s ankles to Figure 1. Nordic hamstring exercise starting position.
the floor throughout the exercise (Fig-
ure 1). The athlete then falls forward
from the knees, resisting the fall for as motion can be withstood for 12 repe- assistance of a partner. Additionally,
long as possible with the hamstrings titions, load can be increased by in- the exercise should be performed on a
(Figure 2). As the athlete’s upper body creasing speed at the starting phase of relatively soft surface. Grass or artificial
approaches the ground, the hands must the motion, and can then be further turf is suitable, as is a carpeted area of
quickly be turned out to buffer the fall, increased by the partner pushing at the a strength and conditioning facility.
letting the chest touch the ground back of the shoulders (7). When the Concrete or wooden surfaces should
(Figure 3). The athlete should keep competitive season begins, frequency be avoided, unless the athletes have
the hips in a slightly flexed position should be reduced to one to two times access to some form of mat or pad.
throughout the range of motion. Upon per week (2). The exercises should be The role of the Nordic hamstring ex-
completion of one repetition, the athlete completed in a non-fatigued state, and ercise in injury rehabilitation has yet
must immediately return to the starting after an appropriate warm-up. to be extensively researched. There-
position by thrusting themselves back fore, caution must be exerted when
up using their hands to minimize PRECAUTIONS/LIMITATIONS implementing the exercise with ath-
loading in the concentric phase (2,4,7). As previously explained, the Nordic letes who have a history of ham-
hamstring exercise requires the string or knee injuries. In this case, it
IMPLEMENTATION
Given that no equipment or specific
environment is required to perform the
Nordic hamstring exercise, it can be
easily incorporated into any training
routine. It is also time efficient as
several athletes can perform the exer-
cise simultaneously. As stated earlier,
a 10-week, preseason Nordic hamstring
exercise program can have significant
positive results on both injury pre-
vention and performance (4). Therefore,
when initially incorporating Nordic
eccentric hamstring exercises, the pro-
gram should begin 10 weeks before the
start of the season. Table 1 displays
recommended frequency, volume, and
time frame for implementation of the
program (7). Load is increased by
attempting to withstand the fall for Figure 2. The athlete falls forward from the knees, resisting the fall with the
longer. When the entire range of hamstrings.

Strength and Conditioning Journal | www.nsca-lift.org 57

Flexibility and Rehab Tips
Figure 3. End position.
is advisable to seek the advice of medical
professionals before implementation.
SUMMARY
The Nordic hamstring exercise is
a beneficial, efficient way to eccentri-
cally strengthen the hamstring muscles
for soccer. Research has suggested
that, when compared with traditional
TABLE 1
Recommended frequency and volume during the 10-week preseason
period and into the competitive season (week 11 and beyond) (2,7)
Week Sessions/Week
1 1
2 2
3 3
4 3
5–10 3 3
11 and beyond 1–2
Adapted from Mjolsnes et al. (7).
58 VOLUME 30 | NUMBER 4 | AUGUST 2008
hamstring strengthening exercises, ec-
centric strengthening results in fewer
hamstring injuries and greater perfor-
mance benefits. The role of eccentric
hamstring muscle action in many
soccer-specific movements emphasizes
the importance of implementing ec-
centric strengthening exercises when
training soccer players.j
Sets Reps
2 5
2 6
3 6–8
3 8–10
12,10,8
3 12,10,8
Dr. Adam Sayers is the Assistant
Women’s Soccer Coach at Middle Tennes-
see State University, Murfreesboro,
Tennessee.
Dr. Brandi-Eveland Sayers is
an Assistant Professor in the Exercise
Science department at Middle Tennessee
State University, Murfreesboro, Tennessee.
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