Hamstring Catch

Purpose of the exercise

Aimed at strengthening hamstrings in a fast eccentric context. Improves lower leg deceleration ability, neuromuscular control and tolerance to sprint-specific loading. Important for sprint mechanics, high-speed running and reducing hamstring injury risk.

Supplies

• Flat surface

• Possible fulcrum (wall or partner) for balance

• Sufficient room to move

Starting position

1. Stand upright on one leg

2. Keep the other leg stretched out in front of you

3. Torso upright and core tightened

4. Look ahead

5. If necessary, use a fulcrum for balance

Implementation

1. Let the stretched leg “fall down” quickly”

2. Actively brake the movement with the hamstrings

3. Stop the movement before the foot hits the ground

4. Bring leg back to starting position in a controlled way

5. Keep trunk and pelvis stable

6. Repeat controlled and switch legs

Points of interest

✓ Move down quickly, brake actively
✓ Keep pelvis stable and torso upright
✓ Deliberately tighten the hamstrings when slowing down
✓ Start with small range of motion and build up
✓ Breathe calmly and controlled

✗ Passive dropping without active inhibition
✗ Compensations in lower back or pelvis
✗ Excessive rash without control
✗ Ignoring pain in hamstring
✗ Progressing too quickly without a base load

When this exercise?

Hamstring catch is an advanced exercise mainly used in the later stages of rehabilitation and performance training for athletes performing sprinting or high-speed running (such as football, athletics, rugby and hockey). The exercise matches the specific eccentric loading of the hamstrings during sprinting and is valuable for preparing for maximum speed and acceleration.

This exercise is usually used after basic hamstring strength, mobility and eccentric control have already been built up. It is not suitable for beginners or in the acute phase of a hamstring injury. Application and progression of this exercise should always be done in consultation with a physiotherapist or other qualified professional, taking into account individual load capacity, sports load and recovery.