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Scand J Med Sci Sports. 2004 Oct;14(5):311-7.

A 10-week randomized trial comparing eccentric vs. concentric hamstring strength training in well-trained soccer players.

Author information

1
Oslo Sports Trauma Research Center, Norwegian University of Sport and Physical Education, Oslo, Norway.

Abstract

PURPOSE:

To compare the effects of a 10-week training program with two different exercises -- traditional hamstring curl (HC) and Nordic hamstrings (NH), a partner exercise focusing the eccentric phase -- on muscle strength among male soccer players.

METHODS:

Subjects were 21 well-trained players who were randomized to NH training (n = 11) or HC training (n = 10). The programs were similar, with a gradual increase in the number of repetitions from two sets of six reps to three sets of eight to 12 reps over 4 weeks, and then increasing load during the final 6 weeks of training. Strength was measured as maximal torque on a Cybex dynamometer before and after the training period.

RESULTS:

In the NH group, there was an 11% increase in eccentric hamstring torque measured at 60 degrees s(-1), as well as a 7% increase in isometric hamstring strength at 90 degrees, 60 degrees and 30 degrees of knee flexion. Since there was no effect on concentric quadriceps strength, there was a significant increase in the hamstrings:quadriceps ratio from 0.89 +/- 0.12 to 0.98 +/- 0.17 (11%) in the NH group. No changes were observed in the HC group.

CONCLUSION:

NH training for 10 weeks more effectively develops maximal eccentric hamstring strength in well-trained soccer players than a comparable program based on traditional HC.

PMID:
15387805
DOI:
10.1046/j.1600-0838.2003.367.x
[Indexed for MEDLINE]
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