Nordic hamstring curls (NHC) are a commonly used injury intervention method in amateur team sports. Seventeen elite male academy soccer players performed an 8-week low volume NHC programme. Pre-post intervention measures of isokinetic eccentric knee flexor (KF) strength, linear speed, COD performance, hamstring muscle thickness, pennation angle and fascicle length were recorded. No significant main effects were observed for measures of isokinetic KF strength (P ≥ 0.19), linear sprint speed (P ≥ 0.47) or hamstring muscle architecture (P ≥ 0.30). However, significance was noted for improved COD performance (P < 0.01; mean difference, -0.06, p = 0.001, 95% CI = 0.03 to 0.09; = 0.80), exceeding the minimal detectable difference (MDD = 0.05 s). A low-volume NHC intervention may contribute to significant improvements in COD ability, independent of no significant changes in eccentric KF strength, linear sprint speed or muscle architectural properties in elite youth soccer players.
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Article Synopsis
- Eccentric training via Nordic hamstring exercises (NHE) is effective in preventing hamstring strains by promoting changes in muscle structure, specifically increasing muscle fascicle length and adding sarcomeres in series within the muscle fibers.
- In a study with 12 participants, after 9 weeks of NHE training, the biceps femoris long-head (BFlh) showed significant improvements, including a 19% and 33% increase in fascicle length in the central and distal regions, respectively, along with a 40% increase in knee flexion strength.
- Following a 3-week period of no training (detraining), muscle adaptations such as fascicle length
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