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Sports training

Strength and hamstring workout for sprinters and hurdlers: the athletics prevention programme, Nordic curls and heavy legs

Hamstring injuries are the commonest diagnosis in sprinters and hurdlers at international championships. Athletics' own injury prevention programme (planks, balance, lunges, and hip, hamstring and calf strengthening including Nordic curls, twice a week) made no difference in its trial of 840 athletes, but only 8.8% did it as asked, so it's untested rather than disproven. Nordic curls build lowering strength within weeks, though whether they prevent injuries is uncertain, and gains in leg strength carry over to sprint speed. This session does the programme at its first levels, then the heavy legs from our sprint guide. It hasn't been tested as a whole.

50 minIntermediate18 movesCardio machine · A wall · A band · An anchor point · A step · A barbell · A bench or box · A dumbbellQuads · Calves · Glutes · Hip flexors · Hamstrings · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Treadmill jogging5 min easy
    Intermediate · Quads, Calves, Glutes · 3D demoOr easy laps of the trackEasier: Treadmill walkingHarder: Sprint intervals
  2. Standing hip CARs3 slow circles each way, each hip
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a supportEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  3. Front-to-back leg swings2 × 10 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoLet the swing growHarder: Contract-relax hamstring stretch (PNF)

Trunk (3 rounds, no rest between moves)

  1. Forearm plank15 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoFront plank, body longEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  2. Side plank15 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
  3. Upward plank pose (Purvottanasana)15 s
    Intermediate · Shoulders, Triceps, Glutes · 3D demoThe back plank: hips level with your shouldersEasier: Upward stretch, hands pressing backHarder: Leg pull back (Pilates leg pull up)

Balance and hips

Rest 30 s

  1. Single-leg stand3 × 15 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoOn a cushion once it's easy, as the programme's next level doesEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Reverse lunge3 × 10
    Intermediate · Quads, Glutes, Hamstrings · 3D demoAlternate legs, upright trunkEasier: Split squatHarder: Split squat with dumbbells
  3. Standing band hip abduction3 × 10 each side
    Beginner · Hip abductors, Glutes · 3D demoBand at the ankles; stand tall and lift the leg out to the sideEasier: Hip abduction machineHarder: Lateral band walk, band at the feet

Hamstrings

Rest 45 to 60 s

  1. Supine hamstring stretch with a strap3 × 15 s each leg
    Beginner · Hamstrings, Calves · 3D demoGentle; the programme's stretch, not a warm-upEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Glute bridge6 holds of 6 s
    Beginner · Glutes, Hamstrings, Abs · 3D demoDig your heels into the floor to feel the hamstrings workEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  3. Standing hamstring curl3 holds of 6 s each leg, against a light band
    Beginner · Hamstrings, Calves · 3D demoPull the heel towards your buttock and holdHarder: Slider hamstring curl
  4. Nordic curl1 × 5 at first, building over weeks to 3 × 5
    Advanced · Hamstrings, Glutes · 3D demoLower as slowly as you can and push off your hands at the bottom; use your hands to help at firstEasier: Slider hamstring curlHarder: Full Nordic curl

Calves

Rest 30 s

  1. Wall calf stretch (gastrocnemius)3 × 15 s each leg
    Beginner · Calves · 3D demoBack heel downEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Single-leg calf raise from a step3 × 8 each leg
    Intermediate · Calves · 3D demoLower your heel below the step, slowlyEasier: Slow calf raiseHarder: Single-leg pogo hops

Strength

Rest 2 to 3 min

  1. Barbell back squat3 × 4 to 6, stopping with 2 or 3 reps in reserve
    Advanced · Quads, Glutes, Hamstrings · 3D demoIn a rack with the safety pins setEasier: Bodyweight squatHarder: Overhead squat
  2. Rear-foot-elevated split squat (Bulgarian split squat)3 × 6 to 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFront knee over the middle toesEasier: Reverse lungeHarder: Split squat jump
  3. Dumbbell Romanian deadlift3 × 8 to 10
    Intermediate · Hamstrings, Glutes, Back · 3D demoLong spine; slide the weights down your thighsEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift

Tips

  • Twice a week for at least 6 weeks: in a re-analysis of the athletics trial, any benefit appeared only after 5 to 6 weeks of regular use.
  • Lift the day after a speed session, or later the same day, never the day before one or before a race.
  • Expect sore hamstrings for a week or two of Nordic curls; low volumes build strength as well as high ones.
  • Progress as the programme did: harder plank and balance levels, then calf lowering from 3 × 10 to 5 × 10 with added load.
  • Stop at the first tightness at the back of the thigh, and see our hamstring strain guide for rehab. Under 18: lighter loads, with a qualified adult watching.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the strength and hamstring workout for sprinters and hurdlers: the athletics prevention programme, nordic curls and heavy legs take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, A band, An anchor point, A step, A barbell, A bench or box, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 16 of its 18 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.