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 such as 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 at Lee Valley Athletics Stadium in London.
During that time, I specialised 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 rehabilitate athletes but also develop and improve athletic capabilities.
I want to highlight what makes this framework effective. It is tried and tested in the field, from rehabilitation processes that return athletes stronger, faster, and more robust. Key components include:
Ground-Up Activation & Torque Efficiency: Emphasising the feet as the foundation for force transfer and stability, maximising engagement throughout the kinetic chain.
Rotational Mechanics & Pelvic Dissociation: Essential for change of direction, braking, movement, and dynamic scanning, which are critical skills in many sports.
Pre-Match Hamstring Readiness: Utilising activation strategies that prepare athletes for high-intensity competition, ensuring muscle readiness from the first whistle. This includes considerations such as injury history, competition intensity, weather and ground conditions (particularly on heavy or uneven surfaces), and the athlete’s physical output profile. Very fast athletes often require a significant 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 return from injury to become a Golden Boot winner, through a structured return-to-training and competition process that combined real-world coaching insight, experience, and applied science. There are hundreds of hamstring exercises to choose from. This framework offers a practical roadmap for athletes, coaches, and clinicians working 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
Key Concepts Applied to Hamstring Strength
Introduction to the 8 Stage Hamstring Strength Framework
Muscle coordination plays a central role in hamstring function. The hamstrings operate within a wider system, working in synergy with surrounding musculature to produce coordinated and efficient movement. Exercises within the framework are designed to ensure this interaction is trained effectively for performance.
Torque and tension management are also key. Rehabilitation and strength exercises focus on developing rotational force and the ability to manage tension, particularly during eccentric contractions and exercises involving load, resistance, and stability challenges.
This structured framework aligns with Bosch’s principles, incorporating eight progressive stages of rehabilitation. It integrates gym‑based strength exercises with a snapshot of field‑based running rehabilitation and movement skills to support sustainable, successful outcomes for the athlete.
Exercises range from foundational stability work, such as bridges, to advanced isometric holds and rotational plate movements.
This framework works alongside other tailored exercises and principles to provide a comprehensive, athlete‑centred approach to rehabilitation and performance readiness. The field‑based session is coach‑led by me, utilising the Catapult Live Vector system and applied coaching methods.
The 8 Stage Hamstring Strength Framework
- Foundational Activation: Establishing basic neuromuscular engagement and foot‑to‑hip coordination.
- Stability Development: Introducing controlled positions, bridges, and early isometric work.
- Early Strength Loading: Building tolerance through low‑to‑moderate load patterns.
- Eccentric Emphasis: Developing tension management and lengthened‑range strength.
- Rotational & Torque Mechanics: Integrating rotational force, pelvic dissociation, and multi‑planar control.
- High‑Force Isometrics: Progressing to advanced holds and force‑production positions.
- Field‑Based Running Integration: Short‑to‑long progressions, acceleration mechanics, and controlled exposures.
- Performance Readiness: Pre‑match activation, high‑intensity preparation, and return‑to‑competition profiling.
Best Practice: Ideally, the rehabilitation process should maintain a one‑to‑one coach‑to‑athlete ratio whenever possible to ensure individualised care and precision. The emphasis is on risk reduction and high‑quality performance support.
Athlete Care & Safeguarding: Athletes achieve significantly better outcomes when supported by skilled, knowledgeable, and experienced practitioners. This includes fostering collaborative environments that value integrated working. A values‑first approach is essential. 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 such as integrity, compassion, and respect into every aspect of our work, we create a safe and empowering environment where athletes can thrive both on and off the field.
Integrated Concepts for Hamstring Strength
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 example, 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 during Glute Hamstring Resistance (GHR) exercises. Anchoring the feet and hips reduces compensatory movements and increases torque and efficiency.
Key Concepts Applied to Hamstring Strength
The 8-Stage Hamstring Strength Framework:
The 8‑Stage Hamstring Strength Framework: An Overview
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 is essential for athletes returning from injury or starting a new phase of training.
Key Objectives:
- Neutral pelvic alignment
- Core activation and control
- Proper movement mechanics
Example Exercises:
- Double Leg Bridge (Two Feet): Maintain a straight line from shoulders to knees. Includes Wiemann holds (Low Box).
- Single Leg Bridge (Vary Knee Angle): Maintain hip alignment and pelvic control. Progress by adjusting knee angle.
The 8‑Stage Hamstring Strength Framework: An Overview
(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 is essential for athletes returning from injury or starting a new phase of training.
Key Objectives:
- Neutral pelvic alignment
- Core activation and control
- Proper movement mechanics
Example Exercises:
- Double Leg Bridge (Two Feet): Maintain a straight line from shoulders to knees. Includes Wiemann holds (Low Box).
- Single Leg Bridge (Vary Knee Angle): Maintain hip alignment and pelvic control. Progress by adjusting knee angle.
Stage 2: Early Strength Development – Controlled Loading
This stage introduces controlled strength work with an emphasis on maintaining alignment and stability under light to moderate load. Athletes begin to build tolerance and confidence in hamstring loading patterns.
Key Objectives:
- Introduce load while maintaining form
- Develop early posterior chain strength
- Reinforce hip‑dominant movement patterns
Example Exercises:
- Hip Hinge (Dowel or Light Load)
- Hamstring Walkouts
- Isometric Bridge Holds (Double or Single Leg)
Stage 3: Eccentric Strength – Lengthened Control
Athletes progress to eccentric‑focused exercises to develop strength in lengthened positions. This improves resilience and reduces injury risk during high‑speed running.
Key Objectives:
- Strengthen hamstrings in lengthened ranges
- Improve deceleration capacity
- Enhance tissue tolerance
Example Exercises:
- Nordic Curl (Assisted)
- Slider Eccentrics
- Romanian Deadlift (Light Load)
Stage 4: Rotational & Torque Mechanics – Multi‑Planar Strength
This stage integrates rotational force, pelvic dissociation, and torque production. Athletes learn to control movement across multiple planes, improving change‑of‑direction ability and movement efficiency.
Key Objectives:
- Develop rotational control
- Enhance pelvic dissociation
- Improve torque production
Example Exercises:
- Rotational Plate Holds
- Split‑Stance Hip Hinge with Rotation
- Standing Cable Rotations
Stage 5: High‑Force Isometrics – Maximal Tension
Athletes progress to high‑force isometric positions that build maximal tension and force production. These exercises are essential for sprinting, braking, and high‑intensity actions.
Key Objectives:
- Increase maximal force output
- Improve tendon stiffness
- Enhance neuromuscular recruitment
Example Exercises:
- Isometric RDL Holds
- Long‑Lever Bridge Isometrics
- GHR Isometric Holds
Stage 6: Dynamic Strength & Power – Force Expression
This stage introduces dynamic strength and power exercises that prepare athletes for high‑speed running and explosive actions.
Key Objectives:
- Develop explosive hip extension
- Improve rate of force development
- Prepare for sprint‑specific demands
Example Exercises:
- Kettlebell Swings
- Dynamic RDL Variations
- Explosive Hip Thrusts
Stage 7: Field‑Based Running Integration – Speed Progressions
Athletes transition from gym‑based work to field‑based running progressions. This includes acceleration mechanics, controlled exposures, and short‑to‑long sprint development.
Key Objectives:
- Reintroduce running mechanics safely
- Build acceleration and upright speed
- Integrate hamstring strength into movement
Example Exercises:
- Marching & A‑Skip Drills
- Acceleration Build‑Ups
- Short‑to‑Long Sprint Progressions
Stage 8: Performance Readiness – Return to Competition
The final stage prepares athletes for full training and competition. This includes pre‑match activation, high‑intensity readiness, and profiling to ensure safe return to sport.
Key Objectives:
- Prepare for high‑intensity demands
- Ensure full movement confidence
- Finalise return‑to‑play criteria
Example Exercises:
- Pre‑Match Hamstring Activation
- High‑Speed Running Exposures
- Sport‑Specific Drills
(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, making them excellent for training immediate power where muscles must respond rapidly.
Key Objectives:
- Increase hamstring strength and endurance
- Develop reactive stiffness
- Improve eccentric control
Example Exercises:
- Single Leg GHR (Bodyweight): Controlled movement through full range.
- Single Leg Manual GHR: Manual resistance adds perturbations (shoulders, mid‑section, hips).
- Single Leg GHR Elastic Bounce: A 1–2 second bounce (5–10 cm) trains rapid force production while maintaining pelvic stability.
Stage 3: Advanced Isometric Strength – Power & Torque
This stage targets isometric strength at specific joint angles, emphasising torque development, rotational control, and muscle coordination. Partner‑resisted hamstring curls are introduced to build tension and strength in lengthened positions.
Key Objectives:
- Enhance isometric strength at specific joint angles
- Improve rotational control
- Develop pelvic dissociation
Example Exercises:
- Single Leg GHR Maximal Isometric Hold (>50%): Maintain a maximal contraction for 5 seconds.
- Single Leg GHR Plate Rotations: Emphasises internal rotation and pelvic dissociation.
- Partner Hamstring Curls (Lying, 2 Feet): Builds tension in lengthened positions.
Stage 4: Building Strength & Endurance – Maintaining Stability Under Load
This stage increases stability, torque, and sustained endurance. Athletes must maintain tension, hip alignment, and pelvic stability under increased load for longer durations. The goal is to withstand stress while remaining stable, especially when fatigued.
Key Objectives:
- Increase hamstring strength and endurance
- Develop pelvic stability under increased load
- Improve rotational control
Example Exercises:
- Single Leg GHR Maximal Strength Isometric (>60%): Builds stability with maximal holds.
- Single Leg GHR Plate Rotations: Light plate load to build endurance under rotational tension.
Stage 5: Maximal Isometric Strength – Enhancing Maximal Load Capacity
At this stage, athletes hold and maintain maximal strength positions to improve muscular control, stability, and peak tension.
Key Objectives:
- Increase maximal isometric hamstring contraction
- Develop peak tension and stability
Example Exercises:
- Single Leg GHR Maximal Strength (Bent Knee ≈80%): High‑tension isometric loading.
Stage 6: Building Strength & Endurance – High‑Tension Loading
The focus shifts to high‑tension isometric loading, reinforcing hamstring stability, endurance, and rotational control. Athletes work to prevent hip drop and maintain pelvic control under increasing load.
Key Objectives:
- Enhance muscular capacity under high tension
- Improve rotational control
Example Exercises:
- Single Leg GHR Maximal Isometric (≥80%): Works calves, glutes, hamstrings, and back.
- Barbell Hip Thrusts (Single & Double Leg): Non‑GHR variation for strength and capacity.
Stage 7: Peak Strength & Control – Developing Precision Under Load
This stage focuses on reaching near‑maximal strength while maintaining precision and control. Heavier loads push athletes toward peak power.
Key Objectives:
- Improve maximal performance
- Increase tension under heavy loading
Example Exercises:
- Single Leg GHR Maximal Strength (Bent Knee >90%): High‑intensity isometric for game‑speed power.
- Single Leg GHR Plate Rotations: Maintain control while rotating toward the athlete’s shoulder.
How to Perform the Superset:
Partner Lying Hamstring Curl Hold (Isometric Phase): Athlete lies prone while partner anchors ankles. Athlete flexes knee and holds tension isometrically.
Transition Into Partner Lying Hamstring Curls (Dynamic Phase): Athlete slowly lowers (eccentric), then curls back up (concentric) with partner resistance.
Why Superset Holds Into Curls?
Isometric holds increase muscle fibre recruitment. Dynamic curls then challenge eccentric and concentric strength, building control, speed, and deceleration capacity. This combination maximises time under tension and is highly efficient for warm‑up, activation, and readiness.
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:
- Full strength
- Endurance
- Explosive speed and power
Example Exercises:
- Single Leg GHR Plate Rotations (10–15% BW): Maintain range and power for performance and injury reduction.
- Single Leg GHR with Barbell Catch (Medium–Heavy Load): Builds immediate, intermediate, and long‑term 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, 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. This section focuses on non‑GHR movements designed to ignite the hip for game play.
Key On‑Field Hamstring Activation Exercises:
Reverse Hypers (Bent Knee, Medium to High Box with Partner Resistance)
- Pump‑style movement while pushing the feet “out of the glutes.” Partner anchors the hips.
- Focus: Biceps Femoris, Hamstrings, Semimembranosus, Semitendinosus, Glute Max, Erector Spinae, Core.
- Why it works: Engages the entire posterior chain with isometric tension. Smooth reps activate key muscles and pump‑style force prepares the system for movement.
Superset (Complex Option): Partner Hamstring Curls
Partner Hamstring Curl Holds (Lying, 2 Feet, Light Resistance)
- Focus: Hamstrings
- Why it works: Prepares the hamstrings for precise, controlled movements.
Partner Hamstring Curls (Lying, 2 Feet Into Curls)
Programming Notes:
- Sets & Reps: 2–3 sets or a 6–8 rep pump.
- Maintain a straight line across glutes and hips.
- Adjust based on athlete experience, age, and strength levels.
Stage 2–8: Maximum Strength & Load Resistance – Rotational (Torque) Hamstring Training
Here, athletes cultivate the ability to withstand and manage significant forces through multiple planes.
Key Exercises & Progressions: Horizontal Foot Drive & Rotational Control
In this stage, Single Leg GHR Plate Rotations build rotational control and torque. The athlete rotates the plate fully around, breaking the shoulder line. Load typically ranges from 5–15% of bodyweight depending on the athlete.
- Emphasis on Feet Push: Athletes must maintain horizontal force into the footplate for maximum torque.
Single Leg GHR Plate Rotations Progression:
- Phase 1 (Unloaded): Master 6–8 controlled reps with bodyweight.
- Phase 2 (5% Bodyweight): Add light load once stable.
- Phase 3 (5–15% Bodyweight): Increase load while maintaining stability and rotational control.
- Beyond 15%: Builds new movement pathways under maximal force.
The intention is to maintain stability, improving 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 into practical athletic performance. By focusing on managing high loads and maintaining precise control during twisting movements, athletes are prepared for the unpredictable demands of high‑performance sport.
Torque & Feet Activation: A Key Differentiator
Inspired by Frans Bosch’s work, this framework emphasises a ground‑up approach: creating rotational force through firm foot contact and hip pressure into stable surfaces during GHR exercises. This is essential for posterior activation and lower‑body stability.
From Injury to Performance
From a grade 2 left hamstring strain, we build the foundations and progress toward power and strength using a combination of eccentric and isometric exercises. This framework delivers results both on the field and off it, supporting long‑term performance and resilience.
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 one, 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 Framework now available to buy at my performance shop:
https://www.lizziefitness.com/shop-performance/j/shop-performance/8-stage-hamstring-framework-grade-2a
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