Where do you think soccer players get injured most often?
Experience has shown that the sciocrural musculature, i.e. the back of the thigh, is the leader. Strains in hamstrings, i.e. the back thigh muscles, are among the most common injury patterns in soccer — both professionals and amateurs are affected time and again.
The most important question is: What is the cause?
A reason could muscular imbalances of the anterior and posterior muscle chains be.
Overloads Can be caused by incorrect control of the muscles — our gluteal muscles in particular often do not work correctly — as a primary mover, they are responsible for moving the legs — if they do not work correctly, other muscles must take over their tasks — this leads to incorrect and/or additional load on the structures thus and to possible overload!
A common problem among soccer players Is also often an imbalance of forces In the front and back thigh muscles. While we usually find extremely good strength values in the front thigh muscles, the back is usually weaker and immobile. We should correct this imbalance to prevent injuries.
That is where we want to start today. A perfect exercise to eliminate the imbalance of power and at the same time avoid strains in the long term is Nordic hamstring.
Train smarter, not harder — start with B42
To do this, you must either let a partner hold you (as in the pictures) or fix your feet under a bed, couch or wall bars. Now try to move your upper body towards the ground with a slow and controlled movement.
Try to slow down the movement slowly from your thighs until you can't hold it anymore. Then you drop yourself to the ground in a controlled man, catch yourself with your arms just before you hit the ground and push yourself back up again. It is important that you maintain your hip extension throughout the movement and keep your back straight.
You can also find the corresponding video on our YouTube channel. There you will also find many preventive drills, but also athletic exercises for more power in league play.
This BLOG POST is also exactly about this topic.
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