Brenden Palmer

A 10-Week Randomized Trial Comparing Eccentric vs. Concentric Hamstring Strength Training in Well-
Trained Soccer Players

PURPOSE: The purpose of the study was to compare the results of a concentric hamstring training
program and an eccentric hamstring training program. One program used traditional hamstring curls
(HC) which focused on concentric movement, while the other used Nordic hamstrings (NH) which
focused on eccentric movement. Both programs lasted 10 weeks with gradual increases in repetitions
and weight, but with different exercises. By comparing these two programs, one can determine the best
movement to maximize the amount of hamstring strength after a 10-week period. After the study, one
will be able to determine the more effective exercise.

SUMMARY OF FINDINGS: 21 well trained soccer players were randomly selected for one of the
programs. 11 subjects participated in the Nordic hamstring program, and 10 subjects participated in the
hamstring curl program. Over the first 4 weeks, the repetitions increased from 2 sets of 6 reps, to 3 sets
of 8 reps, and again to 3 sets of 12 reps. However, for the final 6 weeks, the weight gradually increased.
The strength of the participants was measured before and after the program on a Cybex dynamometer.
The Nordic hamstring program resulted in 11% increase in eccentric hamstring torque at 60 degrees,
and a 7% increase in isometric hamstring strength at 90-, 60-, and 30-degree knee flexion. In addition,
since there was no effect on concentric quadricep strength, the hamstrings: quadriceps ratio increased
exponentially. On the other hand, the traditional hamstring curl program resulted in no changes in
strength or torque from before to after the program. The results of the study prove that Nordic
hamstring training is more effective at building eccentric hamstring strength than the traditional
hamstring curl.

PRACTICAL APPLICATIONS: The practical applications of this study apply to people in strength training
careers. Strength coaches can use this information to remove the traditional hamstring curl from their
program and replace them with the Nordic hamstring curls. In turn, this will enhance the amount of
eccentric hamstring strength their athletes or clients will exert. Also, by increasing the hamstring
strength in athletes, it will also increase their speed, jumping, and power. By creating a more effective
exercise program, the performance levels of athletes will increase which will make athletic competitions
more competitive and enjoyable. Also, with increased competition comes additional ideas for the
improvement of weight training programs and the exercise they consist of.
A 10-Week Randomized Trial Comparing Eccentric vs. Concentric
Hamstring Strength Training in Well-Trained Soccer Players
Authors:
Mjølsnes, Roald1 (AUTHOR)
Arnason, Arni1 (AUTHOR)
østhagen, Tor2 (AUTHOR)
Raastad, Truls3 (AUTHOR)
Bahr, Roald1 (AUTHOR)
Source:
Scandinavian Journal of Medicine & Science in Sports. Oct2004, Vol. 14 Issue 5, p311-317.