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

Drive the knee.
Pull the heel.
Both at speed.

Front and back of the stride at speed, then the stairs where the hip has to drive hard.

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

Three hamstrings, one usual suspect

Of the three hamstring muscles, the biceps femoris is injured far more often than the other two.

Speed is the missing dose

Most hamstring rehabilitation fails because it never reaches high speed. The muscle must meet the demand it will face.

Education and exercise beat injection

In a randomised trial of gluteal tendinopathy, education plus exercise outperformed a corticosteroid injection at eight weeks and still led at a year.

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

A

Front

High-knee run + butt kicks
A1

High-knee run

60 s · slow reps

Knees to hip height with a fast turnover, landing under the hips; count the left leg.

Easier marching  ·  Harder faster

R1R2—
A2

Butt kicks

15/side · ×2

Heel snapping to the back of the thigh, knee staying under the hip.

Easier walking version  ·  Harder faster

R1R2
B

Wall drills

Wall drive + wall switches
B1

Wall drive holds

60 s · slow reps

Hands on a wall, body leaning; hold one knee up at hip height, then swap.

Easier shorter holds  ·  Harder lower lean

R1R2—
B2

Wall drive switches

12/side · ×2

In the same lean, switch the legs fast and hold the new position for one second.

Easier slower switch  ·  Harder faster switch

R1R2
C

Stairs

Stair drive + step-up jumps
C1

Stair drive

60 s · steps to beat

Up the stairs one at a time as fast as control allows; walk down.

Easier walk up  ·  Harder two at a time

R1R2—
C2

Step-up jumps

8/side · ×2

Drive off the step to a soft landing on top; step down under control.

Easier fast step-ups  ·  Harder higher step

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
A1High-knee runslow reps in 60 s —
A2Butt kicks15/side
B1Wall drive holdsslow reps in 60 s —
B2Wall drive switches12/side
C1Stair drivesteps in 60 s —
C2Step-up jumps8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-AA