MoPro
TrainersEye · Hip & Hamstring Health
Hip & Hamstring Y
Trainer's Eye
Phase 5 · Speed and return · Session Y

Fast hips.
Long strides.
Clean mechanics.

Phase 5 opens on running mechanics — the hip flexors and hamstrings working fast, but still under control.

  • Ysession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Hip flexors run out

Weak hip flexors shorten the stride and slow the leg's recovery in sprinting. They are trained here too.

Eccentric control brakes you

Lowering strength — downhill, decelerating, the last stride — is lost first and is where hamstrings fail.

Loading rate matters

How fast the load arrives matters as much as how big it is. That is why sprinting comes last.

Three couplets · two rounds · twelve minutes · hips that drive you

A

March and skip

A-march + A-skip
A1

A-march

60 s · slow reps

Knee up, toe up, heel up; step down under the hip — slow, exaggerated, tall.

Easier hands on hips  ·  Harder faster

R1R2—
A2

A-skip

12/side · ×2

The same shape with a skip between: knee up, toe up, quiet elastic contact.

Easier march only  ·  Harder higher and faster

R1R2
B

Bound

Bounding + split jumps
B1

Bounding

60 s · steps to beat

Exaggerated long strides driving fully off each leg — count the bounds.

Easier normal running  ·  Harder longer bounds

R1R2—
B2

Split jumps

8 reps · ×2

From a lunge, jump and swap the feet in the air, landing in the same depth.

Easier alternating lunges  ·  Harder deeper

R1R2
C

Straight leg

Loaded march + straight-leg bounds
C1

Loaded hip flexor march

60 s · slow reps

Bag held at the chest; drive the knee above hip height each step, tall throughout.

Easier bodyweight  ·  Harder heavier

R1R2—
C2

Straight-leg bounds

10/side · ×2

Knees nearly locked; paw the ground back under the hip on each stride.

Easier walking version  ·  Harder faster

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Speed is where hamstrings tear, so speed is trained last and trained properly.
  2. Build up: two fast sessions a week, never on back-to-back days.
  3. Any grab, twinge or tightness at speed — stop that session and go back one phase.
  4. Keep the Nordic and one carry a week for life. That is the maintenance dose.

Tick it off

MovementRound 1Round 2Best
A1A-marchslow reps in 60 s —
A2A-skip12/side
B1Boundingsteps in 60 s —
B2Split jumps8 reps
C1Loaded hip flexor marchslow reps in 60 s —
C2Straight-leg bounds10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-Y