// solo · advanced · 10 min
🔗 Nordic Hamstring Eccentric
Eccentric hamstring loading with a partner or bar anchor — gold-standard injury prevention.
10:00
remaining
Duration presets
Steps
- Kneel on pad; partner holds ankles firmly or hook under fixed bar.
- Lower with control; catch with hands before face hits ground.
- 3×4–6 reps; full rest; skip if you feel sharp pull behind knee.
Coaching points
- Straight line knees to shoulders
Progressions
- 5 s lower