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

Thirty sessions.
Both legs.
Within ten per cent.

Graduation: the bridge test, the hop test, the squeeze test and the glider — left against right, written down.

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

Return is judged on symmetry

Readiness is judged on strength and hop symmetry between legs, not on time passed.

Ten per cent is the line

A strength or hop difference of more than about ten per cent between sides is usually treated as unfinished rehabilitation.

Balance and the hip

Single-leg balance is a hip-abductor task as much as an ankle one. It is trained in every phase.

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

A

Endurance test

Bridge test + glider test
A1

Single-leg bridge test — final

60 s · slow reps

Count clean single-leg bridges in 60 s on each side; compare with session 12.

Easier two feet  ·  Harder feet elevated

R1R2—
A2

Glider test

6/side · ×2

Glide the back leg as far as control allows; mark and compare both sides.

Easier shorter glide  ·  Harder further

R1R2
B

Power test

Hop for distance + triple hop
B1

Single-leg hop for distance

60 s · slow reps

Hop as far as you can and stick it; measure both legs — within 10% is the target.

Easier hop and step down  ·  Harder further

R1R2—
B2

Triple hop test

4/side · ×2

Three linked maximal hops, sticking the last; measure the total on each side.

Easier two hops  ·  Harder further

R1R2
C

Groin and hinge

Squeeze hold + Nordic test
C1

Adductor squeeze hold test

60 s · seconds held

Ball between the knees at 45°; squeeze hard and count the seconds you hold it.

Easier gentler squeeze  ·  Harder legs straighter

R1R2—
C2

Nordic break-point retest

6 reps · ×2

Lower slowly and mark the angle where control goes; compare with session 18.

Easier smaller range  ·  Harder lower

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
A1Single-leg bridge test — finalslow reps in 60 s —
A2Glider test6/side
B1Single-leg hop for distanceslow reps in 60 s —
B2Triple hop test4/side
C1Adductor squeeze hold testseconds held —
C2Nordic break-point retest6 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-AD