The best hamstring exercises for sprinting comes from sprinting itself. Speed drills ( or Power Speed Drills) are also effective hamstring exercises for sprinters and runners. The hamstring exercises noted below are supplementary to your speed training.
Outside of sprinting fast , I wanted to share some insights on Christian Thibaudeau’s T Mag article recommending his “ 7 best hamstring exercises” and how they fit into my training experience as a sprint hurdler.
One leg back extensions are a no brain – er in my opinion. Coach Charlie Francis still preferred both leg work to prevent injury. I do singles and doubles and also add in arm pulls with varied weights. I find single leg anything requires more attention and higher risk of injury almost all the time outside of those days when you are feeling AMAZING. Learn your own body and what works best for you. Careful training is smart training as prevention of injuries is time saving. Injuries suck and are draining in multiple ways. Coaching athletes to be cautious is tough. Learning it as an athlete takes time and most much learn the hard way. Sometimes you might not get second chances depending on injury severity. Don’t confuse caution with less effective training or cautious means you are weak or afraid. I rarely missed a full training day ever. Training might be modified but I always view training as an opportunity to see how much I could "get" each time I stepped into a workout. Elite athletes tend to understand caution better than less experienced athletes . Single leg stuff is higher risk for cramping. I guess cramping does not matter so much if you don't mind missing training. I was taught to " Live to fight another day" and if you don't have to do something with risk don't. Find an alternative exercise or skip the exercise entirely. I have a back extension machine and it's one of the most essential exercises for anyone and especially important for sprinters because of how it develops your entire back end.
2. Natural Glute hamstring raise
I know I already made the point of ultra careful but if you are trying new hamstring exercises be fully warmed up and progress slowly. The disconnect in literature regarding training IMO can be not knowing the common training mistakes and what the exercise looks like within a performance program vs a fitness program. Keep the emphasis on slow with this exercise. Start with a repeatable angle and work towards going lower over time. You can get plenty done without going to the floor.
3. We called this exercise Hamstring Ups
( CT calls this Scissor hip Extension) We did this exercise first with double legs and then progressed to single legs. I would not start doing this exercise with speed. Make sure you can successfully do this exercise for 3 sets of 15 over a few to several week period , feel great at doing it and then add the variable of speed. As a trainer or coach make sure your athlete or client is fully warm. Cramping is very common with this single version.
4. Leg curl
We did a lot of leg curls or hamstring curls as we called it. My first weight lifting had leg curls in each 6 week block of 1. Anatomical Adaptation Phase, 2. Max Strength Phase One, 3. Max Strength Phase Two. After this background we did a lot of supplementary leg curls depending on need and time of year.
5. I am not familiar with this exercise
but it sounds interesting and I love how easy that would be do replicate anywhere.
6. Band Stomping
We did several versions of band resistance exercises but not like this. This exercise looks like the leg swings we did ( daily) only with added resistance. It looks like a great exercise.
7. Stiff Leg Good Morning
I never did much of this exercise but I know CF liked it. I was much better at squats, cleans and RDL in that order so consequently I spent more time performing these lifts. You need to choose exercises where you get the biggest bang for your buck in your training.
My first organized weight lifting was 6 weeks beginning in August and ending in late September. This training coincided with the end of my competitive season and the very beginning of my fall training in Canada.
- Half Squats were the first exercise
- Vertical / Upright Row
- Leg Curls
- Incline Bench
- Reverse Leg Press
- 6. Dead Lifts.
( These lifts were ordered in priority and sometimes I might not have been able to finish all my lifts. I loved the feeling the results of lifting weights, getting stronger and running fast. I hope my comments shed some light on how we used the hamstring exercises discussed above.