TABLE 1.
Description for Preventive Standard Program in Hamstring Injury
| Period | ||||
|---|---|---|---|---|
| Objective and method | Action and/or Motion (Load) | 1 | 2 | 3 |
| Strength | ||||
| Weight machine | Knee flexors concentrically (3/5-4/5 of body weight × 10 repetitions × 3-5 sets) | • | • | • |
| Hip extensors concentrically (4/5-5/5 of body weight × 10 repetitions × 3-5 sets) | • | • | ||
| Body weight | Knee flexors eccentrically (lean forward slowly × 30-60 seconds × 5 sets) | • | ||
| Knee flexors eccentrically and hip extensors/knee flexors concentrically (lean forward, downward, and upward × 10-20 repetitions × 5 sets) | • | |||
| Agility | ||||
| Ladder | 5 types of fast stepping in all directions (10 m × 4 repetitions) | • | • | |
| Mini-hurdle | 4 types of one and/or both leg(s) with fast stepping (10 hurdles × 4 repetitions) | • | • | |
| Flexibility | ||||
| Dynamic stretching | 3 types of stretching for muscles around hip joint (20 m × 1 repetition) | • | ||