Instructions

Recommended Use

Pre and Post-Season Assessment

Assess Injury Risk

Individualise Training Plans

Evaluate Seasonal Trends

Set Training Goals

 

Ongoing Training Mentoring

Determine Training Effectiveness

Track Fatigue

Monitor Recovery

Manage Training Loads

Managing Rehab and Return to Play

 

 

Early – Rehab

Early Isometric Assessments and Loading

In-Rehab

Ongoing sensitive monitoring of strength and asymmetry deficits

Isometric and Eccentric loading

Return to Play

Continued resolution of strength and asymmetry deficits

Diversity of strength and local muscular endurance exercises

Strength asymmetries are particularly prevalent in those with prior injuries. While some degree of asymmetry is normal, large inter-limb deficits increase the risk of future injury and are likely to diminish movement proficiency. 

Restoring inter-limb strength balance typically requires a continued training focus beyond the duration of conventional rehab protocols. Monitoring inter-limb strength imbalances is a key dimension of effective injury resolution and prevention programmes.

Between Limb Asymmetry Deficit ≥ 20% = High Risk –
Needs Special Attention

Between Limb Asymmetry Deficit 10-15% = Low Risk / 15-20% = Moderate Risk –
Needs Attention

Between Limb Asymmetry Deficit ≤ 10% = No Attention Needed

Want to learn about the full range of Hamstring exercises?

 

image005

Eccentric Hamstring Lowers
Body Weight

Ab & Core Workout Using Physioball

Ab & Core Workout
Using Physioball

image007

Eccentric Hamstring Lowers with Concentric Return
Using Medicine Ball

image003

Concentric Hamstrings Return
Body Weight

image001

Eccentric Hamstring Lowers
Band Assisted

image014

Ab Rollout 10 & 2
Using Dumb Bell

image011

Hip Flexion Hamstring Lowers & Returns
Using Medicine Ball

Single Leg Eccentric Hamstring Lowers

Single Leg Eccentric Hamstring Lowers
Band Assisted

image020

Ab Rollout Straight
Weighted Barbell