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

Accelerate.
Then stop
dead.

Acceleration and deceleration — the two moments that tear hamstrings and roll hips, trained deliberately.

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

The pain-monitoring model

Training within tolerable pain that settles by the next morning produces better outcomes than avoiding pain entirely.

Lateral hip pain is a tendon problem

Pain on the point of the hip is usually gluteal tendinopathy, not bursitis. It is a load problem, and it responds to loading.

Physiotherapy holds up against surgery

For hip-related groin pain, structured rehabilitation produces outcomes close to arthroscopy in most patients.

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

A

Go

Accelerations + falling start
A1

Acceleration steps

60 s · slow reps

Three hard driving steps from standing, walk back, repeat — count the sets.

Easier two steps, slower  ·  Harder five steps

R1R2—
A2

Falling start

8 reps · ×2

Lean forward until you have to step, then drive three fast steps and walk back.

Easier smaller lean  ·  Harder more steps

R1R2
B

Sideways

Lateral bound + skater bounds
B1

Lateral bound and stick

60 s · slow reps

Push off the outside foot, cover ground, land and hold two seconds.

Easier small side step  ·  Harder further

R1R2—
B2

Skater bounds

10/side · ×2

Continuous side-to-side bounds, landing soft on one leg with the hip level.

Easier step, no hop  ·  Harder further

R1R2
C

Stop

Deceleration stops + landing hold
C1

Deceleration stops

60 s · slow reps

Three quick steps then stop dead, hips back, and freeze for two seconds.

Easier slower approach  ·  Harder faster approach

R1R2—
C2

Single-leg landing hold

5 × 8 s/side · ×2

Hop once and freeze — hip back, knee over the toes, pelvis level.

Easier two-foot landing  ·  Harder bigger hop

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
A1Acceleration stepsslow reps in 60 s —
A2Falling start8 reps
B1Lateral bound and stickslow reps in 60 s —
B2Skater bounds10/side
C1Deceleration stopsslow reps in 60 s —
C2Single-leg landing hold5 × 8 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-Z