A 10-week randomized trial comparing eccentric vs. concentric hamstring strength training in well-trained soccer players
Studie von: Roald Mjølsnes et al
Keywords:
- hamstring torque;
- hamstring injury;
- hamstrings:quadriceps ratio;
- range of motion.
Purpose:
To compare the effects of a 10-week training program with two different exercises – traditional hamstring curl (HC) and Nordic hamstrings (NH), a partner exercise focusing the eccentric phase – on muscle strength among male soccer players.
To compare the effects of a 10-week training program with two different exercises – traditional hamstring curl (HC) and Nordic hamstrings (NH), a partner exercise focusing the eccentric phase – on muscle strength among male soccer players.
Methods:
Subjects were 21 well-trained players who were randomized to NH training (n=11) or HC training (
n=10). The programs were similar, with a gradual increase in the number of repetitions from two sets of six reps to three sets of eight to 12 reps over 4 weeks, and then increasing load during the final 6 weeks of training. Strength was measured as maximal torque on a Cybex dynamometer before and after the training period.
Subjects were 21 well-trained players who were randomized to NH training (n=11) or HC training (
n=10). The programs were similar, with a gradual increase in the number of repetitions from two sets of six reps to three sets of eight to 12 reps over 4 weeks, and then increasing load during the final 6 weeks of training. Strength was measured as maximal torque on a Cybex dynamometer before and after the training period.
Results:
In the NH group, there was an 11% increase in eccentric hamstring torque measured at 60° s−1, as well as a 7% increase in isometric hamstring strength at 90°, 60° and 30° of knee flexion. Since there was no effect on concentric quadriceps strength, there was a significant increase in the hamstrings:quadriceps ratio from 0.89±0.12 to 0.98±0.17 (11%) in the NH group. No changes were observed in the HC group.
In the NH group, there was an 11% increase in eccentric hamstring torque measured at 60° s−1, as well as a 7% increase in isometric hamstring strength at 90°, 60° and 30° of knee flexion. Since there was no effect on concentric quadriceps strength, there was a significant increase in the hamstrings:quadriceps ratio from 0.89±0.12 to 0.98±0.17 (11%) in the NH group. No changes were observed in the HC group.
Conclusion:
NH training for 10 weeks more effectively develops maximal eccentric hamstring strength in well-trained soccer players than a comparable program based on traditional HC.
NH training for 10 weeks more effectively develops maximal eccentric hamstring strength in well-trained soccer players than a comparable program based on traditional HC.
Quelle: http://onlinelibrary.wiley.com/doi/10.1046/j.1600-0838.2003.367.x/abstract?deniedAccessCustomisedMessage=&userIsAuthenticated=true
Full Text / pdf / online im internet / Zugriff vom 07.10.2012:
http://byttpassord.nih.no/documents_intranett/Seksjon%20for%20fysisk%20prestasjonsevne/FOU/Publikasjoner%202004/Mj%C3%B8lsnes_Arnason_%C3%98sthagen_Raastad_Bahr_2004_A%2010-week%20randomized%20trial%20comparing%20eccentric%20vs.%20concentric%20hamstring%20strenght%20training%20in%20well-trained....pdf
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