Complete the hamstring injury prevention form – if you score less than 80% for this you should go to yoru physiotherapist and get a complete screening done to sort yourself out before the season starts.  A poor score on this screening form indicates your chances of injury this year are HIGH.


The following exercise has been shown to significantly reduce the incidence of hamstring injury when completed during preseason and into the regular season.  Start slow, give your body time to adapt – that’s why the loading is low to start with, it is a tough exercise!

This exercise needs no equipment, you do this with a training partner.


Glute Ham Raises

   Week 1                  2 x 4        (1 session)

                                                Week 2                  2 x 4        (2 sessions)

                                                Week 3                  3 x 6-8     (3 sessions)

                                                Week 4                  3 x 8-10   (3 sessions)

                                                Week 5-10            1 x 12, 1 x 10, 1 x 8             (3 sessions)