8 Stage Hamstring Strength Framework & Rehabilitation
8 Stage Hamstring Strength Framework & Rehabilitation
Building Hamstring Resilience The 8-Stage Framework for Team & Olympic Sports Version 1.0
Following my recent LinkedIn post, I am sharing my Hamstring Strength Framework (version 1.0), an applied system structured to increase hamstring strength, speed, power, robustness, and durability. If you missed the original post with the full PDF download, click on the links and button at the bottom.
In that earlier post, I emphasised an individualised approach to hamstring training and rehabilitation, drawing on Derek Hansen’s Hamstring Rehab acceleration principles, short-to-long speed progressions, risk-reducing strategies, and gym-based work. This approach was also shaped by insights from practitioners like Frans Bosch and Sprint Head Coach Martey Newham, whom I had the privilege of working with for a year as an assistant coach within the Martey Newham Elite Sprint Group (Lee Valley Athletics Stadium, London). During that time, I specialized in 100m sprint training, gaining invaluable experience that directly informs my rehabilitation practices and performance support. Specifically, I learned the critical elements that make athletes fast and explosive, insights that are now integrated into my hamstring framework to not only rehab athletes but also develop and improve athletic capabilities.
I want to highlight what makes this framework effective. It's all tried and tested in the field, from rehabilitation processes that return athletes back stronger, faster, and more robust. Key components include:
🗝️ Ground-Up Activation & Torque Efficiency: I emphasise the feet as the foundation for force transfer and stability, maximising engagement throughout the kinetic chain.
🗝️ Rotational Mechanics & Pelvic Dissociation: These are essential for change of direction (COD), braking, movement, and dynamic scanning, critical skills in many sports.
Pre-Match Hamstring Readiness: This is utilising activation strategies that prepare athletes for high-intensity competition, ensuring muscle readiness from the first whistle. I guide athletes to consider several key factors when selecting their approach and hamstring exercises, from reducing the risk of injury, competition intensity, weather and ground conditions (especially on heavy or uneven surfaces). This also includes the athletes injury history and physical output, i.e. very fast athletes, that need a big hamstring stimulus to feel ready.
This framework focuses on:
Athleticism & Performance: Developing athletes' speed, strength, and power for both training and competition.
Reduced Injury Risk: Reducing the likelihood of hamstring injuries by building robust and durable athletes.
I will also share how utilising parts of this framework helped a professional footballer and national team athlete make a comeback From injury to Golden Boot winner by ensuring a structured return-to-training and competition, combining real-world coaching insight, experience, and science. There are hundreds of hamstring exercises to choose from. Here are just some in which this framework offers a practical roadmap for athletes, coaches, and clinicians in team and Olympic sports.
Why a Structured, Individualised Approach Matters
Hamstring injuries within certain sports can be common, certainly increasing within professional football (soccer), Men’s and Women’s. Injuries are multifaceted, however like any other injury, they can be recurring if not well-managed. Drawing on Derek Hansen’s acceleration principles, short-to-long speed progressions, and Frans Bosch's dynamic rehab philosophies, my framework is built around muscle coordination, muscles and joints working together, not in isolation. The focus is on the entire kinetic chain - feet to hips to trunk - using progressive overload, multi-planar movement, and real-world applications to reduce injury and re-injury risk. This to ensure robust training and competition ready hamstrings. Individualisation is key for each athlete and training context. The goal to ensure success and happier athletes, which are at the centre.
Introduction to the 8 Stage Hamstring Strength Framework
These concepts emphasise that nothing works in isolation, underlining the importance of integrating exercises that target the entire kinetic chain
Starting with the feet as the foundation, these frameworks are designed to build stability, strength, speed, and power through progressive exercises. For instance, Glute Hamstring Resistance (GHR) exercises require the entire foot to press firmly into the metal plates while the hips engage with the pad, generating torque and tension. This activates more muscles and strengthens the posterior chain, including the calves, hamstrings, glutes, and spinal erectors—the muscles along the back of the body. Feet can also press and twist (screw) into the metal plate for Glute Hamstring Resistance (GHR) exercises. Anchoring feet and hips reduces compensatory movements and increases torque, plus efficiency.
Key Concepts Applied to Hamstring Strength
Muscle Coordination: Hamstrings function within a system, working in synergy with other muscles to produce coordinated efficient movement. Exercises in the framework ensure this interaction is trained for performance.
Torque and Tension: Rehabilitation and strength exercises focus on developing torque (rotational force) and tension management, particularly during eccentric contractions and exercises with load, resistance and stability challenges.
This structured framework aligns Bosch's principles incorporating eight progressive stages of rehabilitation, integrating gym-based strength exercises with a snapshot of field-based running rehab and skills for successful sustainable results for the athlete.
Exercises range from foundational stability work (e.g., bridges) to advanced isometric holds and rotational plate movements.
This framework works in conjunction with other tailored exercises and principles to provide a comprehensive, athlete-centred approach to rehab and performance readiness. The field based session is coached led by (me), utilising the Catapult Live Vector system and my coaching skills.
Best Practice: Ideally, the rehabilitation process should maintain a one-to-one coach-to-athlete ratio whenever possible to ensure individualised care, precision. The emphasis on risk reduction and quality performance support.
Athlete Care & Safeguarding: In my experience, athletes achieve significantly better outcomes when surrounded by skilled, knowledgeable, and experienced support. This includes fostering collaborative environments that value integrated working. A "values-first" approach is the cornerstone of such an environment. As Maya Angelou stated, "Without courage, we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest." By leading with courage and embedding values like Integrity, compassion, (empathy and action together), and respect into every aspect of our work, we create a safe and empowering space where athletes can thrive, both on and off the field.
The 8-Stage Hamstring Strength Framework:
(See links and buttons for full document download and details)
Stage 1: Foundation & Stability - Building the Base
The primary goal is to establish a strong foundation of hamstring strength while promoting pelvic and core stability. This stage is about mastering fundamental movements and proper form, laying the groundwork for more advanced exercises. It's essential for athletes returning from injury, or starting a new phase of training.
• Key Objectives:
o Neutral pelvic alignment
o Core activation and control
o Proper movement mechanics
• Example Exercises:
o Double Leg Bridge (Two Feet): Focus on maintaining a straight line from shoulders to knees. Wiemann holds (Low Box)
o Single Leg Bridge (Vary Knee Angle): Emphasis is on maintaining hip alignment and pelvic control. Progress by varying knee angle for full range, maintaining stability throughout.
Stage 2: Strength & Resistance Introducing Load
Building upon Stage 1, this stage introduces resistance to strengthen the hamstrings through a full range of motion. Exercises progress from bodyweight to manual and elastic resistance, challenging the muscles to adapt and develop reactive stiffness. The exercises in this stage are designed to facilitate deceleration as well as re-acceleration. Excellent for training immediate power, where muscles are required rapidly.
• Key Objectives:
o Increase hamstring strength and endurance
o Develop reactive stiffness
o Improve eccentric control
• Example Exercises:
o Single Leg GHR (Bodyweight): Focus on controlled movement throughout a full range of motion.
o Single Leg Manual GHR: Utilizes manual resistance to provide perturbations and instability. (pushing from the side, I.e. shoulders, mid section and hips).
o Single Leg GHR Elastic Bounce: A 1-2 second “bounce” phase (5-10 cm movement) trains rapid force production. Focus is on maintaining power quality and pelvic stability.
Stage 3: Advanced Isometric Strength - Power & Torque
This stage targets isometric strength at specific joint angles, emphasising the development of torque, rotational control, and muscle coordination. Isometric exercises help to improve joint stability and the ability to generate force without movement. Partner-resisted hamstring curls are introduced to improve muscle tension and strength in a lengthened position.
• Key Objectives:
o Enhance isometric strength at specific joint angles
o Improve rotational control
o Develop pelvic dissociation
• Example Exercises:
o Single Leg GHR Maximal Isometric Hold (>50%): Focus on maintaining a maximal isometric contraction for 5 seconds, ensure a smooth, controlled hold.
o Single Leg GHR Plate Rotations (No Isometric Hold): Emphasises internal rotation and pelvic dissociation.
o Partner Hamstring Curls (Lie on Front) - 2 Feet Into Curls
Stage 4: Building Strength & Endurance - Maintaining Stability Under Load
This stage increases stability, builds torque and also focuses on sustained endurance. Can athletes switch through the gears and increase intensity towards the later part of competition. The focus is on maintaining tension, hip and pelvic alignment and stability under increased load for longer durations. Targeting isometric strength and rotational control at specific joint angles. The goal is to withstand stress while remaining stable. Athletes need to produce movement with precision when fatigued, can they move in and out of positions In stable and unstable conditions.
• Key Objectives:
o Increase hamstring strength and endurance
o Develop pelvic stability under increased load
o Improve rotational control
• Example Exercises:
o Single Leg GHR Maximal Strength Isometric Conditions (>60%): Builds stability with maximal hold.
o Single Leg GHR Plate Rotations: Adds light plate to build muscular endurance under rotational load, performing smooth reps.
Stage 5: Maximal Isometric Strength - Enhancing Maximal Load Capacity
At this stage we hold and maintain max strength to improve muscular control, stability and peak tension.
• Key Objectives:
o Increase maximal isometric hamstring contraction.
o Develop peak tension and stability
• Example Exercises:
o Single Leg GHR Maximal Strength with bent knee (=80%)
Stage 6: Building Strength & Endurance
The focus shifts to high-tension Isometric loading, reinforcing hamstring stability, endurance, and rotational control. Exercises emphasise sustained force under increasing loads, ensuring torque efficiency and Injury resilience for high intensity actions. Athletes work to make sure the hip does not drop for pelvic control and on feet Injury reduction.
• Key Objectives:
o Enhance muscular capacity with high tension
o Improve rotational control
• Example Exercises:
o Single leg GHR maximal In Isometric Conditions (=>80%): Work the calves, glutes, hamstrings and back muscles
o Barbell Hip Thrusts - Single and Two Leg: Hip thrusts are a non GHR variation for athletic building and capacity.
Stage 7: Peak Strength & Control - Developing Precision Under Load
At this stage, the focus is on reaching near-maximal strength while maintaining precision and control. Heavier loads help to push athletes to their peak power.
• Key Objectives:
o Improve max performance
o Increase tension under heavy loading
• Example Exercises:
o Single leg GHR maximal strength In Isometric conditions with bent knee (>90%): The closer to max strength the athlete is working, the more power they can have in game-like situations.
o Single leg GHR plate rotations - Maintain control and rotate to the athlete's shoulder,
How to Perform the Superset:
Partner Lying Hamstring Curl Hold (Isometric Phase):
The athlete lies on their front with their partner anchoring their ankles firmly to the ground.
The athlete flexes up the knee as if performing a hamstring curl, and isometrically holds the tension, while the partner provides resistance as well.
Transition Directly Into Partner Lying Hamstring Curls (Dynamic Phase):
After the hold, the athlete slowly lowers their leg down (eccentric phase), controlling the descent as much as possible.
At the bottom, athletes actively flex again to curl up the leg (concentric phase), with continued resistance from their partner.
Repeat for the prescribed number of reps (e.g., 6–8 reps per set).
Why Superset Holds Into Curls?
Isometric holds activate the hamstrings, increasing muscle fibre recruitment.
Dynamic curls then challenge the muscle through both eccentric and concentric actions, building strength, control and the athlete's eccentric strength. The dynamic movement critical for speed.
Supersetting these phases maximises time under tension and the demands placed on the hamstrings during high-intensity sport and deceleration tasks. Efficient for muscle readiness, particularly if time is short for warm up-activation-preparation.
Stage 8: Maximum Strength & Load Resistance
This stage combines strength and endurance to prepare the hamstrings for heavier loads and greater challenges. Exercises focus on maintaining contraction under consistent resistance while improving overall muscle durability.
• Key Objectives:
o Full strength
o Endurance
o Explosive Speed and Power
• Example Exercises:
o Single leg GHR plate rotations 10 -15% bodyweight: Maintaining a good range of motion and pushing power is critical to high performance and Injury reduction.
o Single Leg Glute Hamstring Resistance (GHR) with Barbell Catch Medium Heavy Barbell Load: All of this previous tension is needed to maintain a load and control it for immediate, intermediate, and long term energy, strength, speed and power.
Hamstring Readiness for Immediate Impact (On-Field)
We all know the first few minutes of a game can set the tone for the entire match. Whatever the conditions or level of opponent, athletes need to be ready to apply immediate pressure from the kick-off. This is where targeted, on-field hamstring activation becomes crucial, especially for explosive athletes who rely on immediate power output.
Beyond the Gym: On-Field Hamstring Priming
While the gym is where strength is built (as we've covered in previous stages), the on-field pre-match routine is about priming those muscles for explosive action. We need to bridge the gap between controlled strength and dynamic performance. That's where this pre-match routine comes in. Importantly, this section focuses on non-GHR type movements and the goal of these routines is to ignite the hip for game play.
Key On-Field Hamstring Activation Exercises:
Reverse Hypers (Bent Knee, Medium to High Box with Partner Resistance)
• This is performed pump-style while you think about pushing your feet out of your glutes. Pin and anchor the athletes hips.
• Focus: Biceps Femoris, Hamstrings (overall), Semimembranosus, Semitendinosus, Glute Max, Erector Spinae & Core.
• Why it works: Engages the entire posterior chain with an isometric contraction. Smooth reps activate key muscles. Plus, the need for "pump style" force requires the muscles to start moving
As before, Superset (Complex Option): Partner Hamstring Curls
• By performing hold-style curls, athletes get an active contraction throughout all areas of the chain.
Partner Hamstring Curls Holds (Lie on Front) - 2 Feet with Light Resistance:
o Focus: Hamstrings
o Why it works: prepares the hamstrings for precise movements.
• Partner Hamstring Curls (Lie on Front) - 2 Feet Into Curls:
Programming Notes:
• Sets & Reps: The exercises are done by sets range 2-3 to a 6-8 set pump. The athletes should make sure to maintain a straight line across the glutes and hips. Depending on the athletes existing training experience, age and strength levels, make adjustments for the population you coach.
Stage 2-8: Maximum Strength & Load Resistance - Rotational (Torque) Hamstring Training
Here, athletes can cultivate the ability to withstand and manage significant forces through multiple planes.
Key Exercises & Progressions: Horizontal Foot Drive & Rotational Control
In this stage, the Single Leg GHR Plate Rotations build rotational control and torque. Plate weight is rotated each side. The athlete uses the entire body to twist and rotate the weight plate, fully rotating around, breaking the shoulder line. The amount of weight the athletes use is dependant on the athlete population, but will range from 5 - 15 % of bodyweight.
1.Emphasis on Feet Push: Athletes keep and emphasise the horizontal force being applied here. The feet must remain fully pushed against the footplate to apply force for maximum torque.
2.Single Leg GHR Plate Rotations Progression:
Phase 1 (Unloaded):Begin with bodyweight or even unloaded. The goal is to master 6-8 controlled reps, establishing the rotational movement pattern.
Phase 2 (5% Bodyweight): Once stable, try pushing the activation with a weight load of 5 % of the total bodyweight.
Phase 3 (5-15% Bodyweight): Gradually adding additional weight to the load with a high-emphasis placed on stability with movement, and adding in as much as 15% of the athletes' bodyweight. This requires high intensity and control!
Progression (Beyond 15%):The same control with maximal force now starts to build new pathways in all movements.
The overall intention is that the stability is maintained, which improves both strength, and movement mechanics for rotational activities such as change of direction, braking, and general sport actions.
Why This Stage Matters
This 2-8 stage summary, translates strength, stability, and rotational control developed in earlier stages into practical, athletic performance. By focusing on managing high loads, maintaining precise control during twisting and rotational movements, we prepare athletes for the unpredictable demands of high-performance sports.
Torque & Feet Activation: A Key Differentiator
Inspired by Frans Bosch's work, this framework emphasises the ground-up approach, creating rotational force by feet firmly on the ground and pressing the hips into stable surfaces in GHR exercises. This is very important for posterior activation and lower-body stability.
Explanation of Muscular Coordination.
Athlete sharpness is simply coordination, by increasing coordination means athletes move towards instinctive precise movement.
Video: Frans Bosch
From Injury to Performance
From a grade 2 left hamstring strain we build the foundations and move to power and strength with a combination of eccentric and Isometric exercises. This framework delivers results, both on the field and off, and for long-term performance
What Sets This Framework Apart?
• Versatile Application: Suitable for various sports and levels, adaptable to individual needs and goals.
• Progressive Overload: Each stage builds upon the previous, using proven principles to safely and effectively challenge athletes.
If you feel this may be of help to you. Download the 8-Stage Hamstring Strength Framework below:
👉 8 Stage Hamstring strength Frameworks
This resource is designed to empower coaches and performance professionals across team and Olympic sports whatever the level of athlete or population you work with. Adjust your frameworks to fit your diverse population.
Lizzie