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Rugby Fitness & Conditioning
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Injury Prevention > Feature Drill

Hamstring Strengthener

To develop hamstring strength. This important drill helps to prevent hamstring muscle tears and strains, which are among the most common Rugby League injuries. The drill replicates the eccentric (lengthening) movement associated with high-speed running and deceleration. It is a difficult drill, so be patient: Do not expect to achieve much range, and be prepared for postexercise stiffness in the hamstring when you introduce it into your program.


Kneel on a soft surface with your feet anchored by a partner or bench. Keeping your trunk straight, slowly lean forward to a manageable distance before slowly returning to the start position.

Key Point

Avoid flexing at the hips.

To start with, you may find you need to put your hands down after leaning forward to assist with returning to your start point

© Fitness 4 Rugby League 2005. Fitness 4 Rugby League is part of the Fitness 4 Sport network of web sites. The author and Fitness 4 Sport LLP take no responsibility for injuries caused by attempting the exercises presented on this web site. Fitness 4 Sport LLP recommends that you always learn new exercises under the guidance of a professional and consult your GP before you start

This is a challenging drill - at first you will not be able to lean very far but after several weaks you will see improvement. Start with just a few reps then build up slowly until you can lean all the way forward!
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This is an excellent drill for strengthening the hamstrings and preventing hamstring injuries. Include it in your program all year long.