Hamstring mobility

ontheball · August 17, 2003, 4:13pm

I need to improve hamstring mobility in one or two of the sprinters I coach. After a brief intro period I was thinking about scheduling PNF after a couple of the strength-based sessions and microstretching after tempo workouts. The PNF would phase out as speed became more dominant. Hamstring-wise, warm ups would include active stretches (10secs hold) and leg swings. Any comments or referrals to previouis threads?

system · August 17, 2003, 5:01pm

The key for integrating athletic flexiblity programs is to see what is the true limitation. If their is a strength issue then true range of motion will never unfold. As for PNF, what type? Our physio uses 8 or more with countless variations inside each method.

ontheball · August 17, 2003, 7:27pm

Thanks Clemson. Strength could be an issue. The girl I’m specifically thinking about performs sets of 6 squats with 75kg and sets of three power cleans with 55kg at 54kg bodyweight. Prehab-wise I play it safe with good mornings (sets of 6 with 20kg) and hypers during GPP. With no access to reverse leg press or apparatus for reverse hypers would you advise bumping up the GMs while progressing squats and cleans in the normal way?

As for PNF, all I do is: passive stretch / push 6 secs / relax 2-3 secs / increase stretch & hold for 10 secs.

system · August 17, 2003, 8:03pm

What about the structure…the range of motion could be their in the Hamstring but if she has a pelvis that is tilted forward that can skew things. Let’s start their. post a photo to start out. Doesn’t have to include a head shot.

ontheball · August 18, 2003, 6:51pm

I can’t get anything visual up on the system but your tilted pelvis question is very interesting as this athlete runs with a fairly pronounced forward lean, which I decided to leave well alone until I knew for sure what to do about it.

system · August 18, 2003, 9:31pm

Does this athlete accelerate well but fades at top speed?

DMA · August 18, 2003, 10:41pm

That sounds like me.

ontheball · August 19, 2003, 4:00pm

Acceleration is definitely the strong point.

bLiNk_mE · August 21, 2003, 2:51am

does any one have any links which have info on the different kinds of stretching techniques?

thanx

system · August 21, 2003, 10:10am

It looks like what I think it is…

ontheball · August 21, 2003, 2:04pm

Please share, Clemson. My breath is well and truly baited!

ontheball · August 23, 2003, 8:16am

Would full speed running with a forward lean place more strain on the quads?

system · August 23, 2003, 10:57am

Ontheball, measure her Hamstring ROM, Psoas Rom, Quad Rom, and pelvic postion.

ontheball · August 23, 2003, 5:31pm

Clemson

I really appreciate your time and effort. Are we talking specific exercises to measure ham/quad/psoas ROM?

Thanks

system · August 23, 2003, 5:36pm

test muscle length, see a physio and post the values.