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Leonidas Papadakis | Off season


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2.Hamstring strengthening programme

Off season »

If you have suffered an injury in the hamstring area during the season passed, the transitional period is a good opportunity to work on your injury to decrease the likelihood of a recurrence of the same phenomenon.

The muscles that make up the hamstrings are the biceps femoris (long and short head), the semitendinosus and the semimembranosus. These muscles are mainly activated by knee flexion and hip extension.

Also, you should not overlook the fact that a lot of injuries in these places are due to the inadequacy of the glutes to support the intense actions of the footballers.

The buttock consists of three muscles: the maximus, the medius and the minor. The maximus is the largest in size, so the shape of the buttocks is mainly due to it. Its basic function is to extend. The medius and the minor are both outward and oblique. Their basic function is to bring the thigh out and oblique-abduction.


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2.Hamstring strengthening programme

Off season »

Design a στρενγτηενινγprogram that encompasses the kinetic standards we described without neglecting the specialized needs of the sport.

The following program can be followed 2-3 times a week with 48 hours between workouts:

A) side steps with elastic ring

B) kick backs with elastic band

C) hamstring curls with fitball (with one or two legs)

D) stiff leg deadlifts one leg on bosu

E) lunges with twist


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2.Hamstring strengthening programme