Scribd Logo
Upload

Welcome to Scribd!

  • Hamstring Injury Protocol

    Uploaded by

    weber7110
    18 views3 pages
    This 10-day training plan involves daily drills, tempos, runs, accelerations, and medicine ball exercises. Each day builds on the last with increasing distances and intensities for the runs and accelerations. Treatment including heat treatment, self massage, and deep tissue massage are provided throughout to aid recovery between intensive training sessions.

    Original Description:

    Injury recovery protocol

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This 10-day training plan involves daily drills, tempos, runs, accelerations, and medicine ball exercises. Each day builds on the last with increasing distances and intensities for the runs and accelerations. Treatment including heat treatment, self massage, and deep tissue massage are provided throughout to aid recovery between intensive training sessions.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    18 views3 pages

    Hamstring Injury Protocol

    Uploaded by

    weber7110
    This 10-day training plan involves daily drills, tempos, runs, accelerations, and medicine ball exercises. Each day builds on the last with increasing distances and intensities for the runs and accelerations. Treatment including heat treatment, self massage, and deep tissue massage are provided throughout to aid recovery between intensive training sessions.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 3

    Day 1 Rest Assessment

    Compression
    Day 2 Drills + Medicine Ball Assessment
    Drills
    Step A Walk 6 x 10m
    Step A March 6 x 10m
    Step A Skip Medicine Ball Exercises (Seated/Lying Only) 10 exercises x 10 reps
    Heat Treatment on Site overnight
    Day 3 Drills + Tempo + Medicine Ball
    Drills
    Step A Walk 6 x 10m
    Step A March 6 x 10m
    Step A Skip 2 x 10m
    Tempos
    Easy Tempo 2-4-6-8-10-8-6-4-2 x 20m
    o Recovery Walk Back/Reps + 1 minute/Sets
    Medicine Ball Exercises (Seated/Lying Only) 10 exercises x 10 reps
    Heat Treatment on Site overnight
    Day 4 Drills + Tempo + Medicine Ball
    Drills
    Step A Walk 6 x 10m
    Step A March 6 x 10m
    Step A Skip 2 x 10m
    Tempos
    Easy Tempo 2-4-6-8-10-8-6-4-2 x 20m
    o Recovery Walk Back/Reps + 1 minute/Sets
    Medicine Ball Exercises (Seated/Lying Only) 10 exercises x 10 reps
    Heat Treatment on Site overnight
    Day 5 Drills + Tempo + Accelerations + Medicine Ball
    Drills
    Step A Walk 6 x 10m
    Step A March 6 x 10m
    Step A Skip 2 x 10m
    Tempos
    Easy Tempo 2-4-6-8-10-8-6-4-2 x 30m
    o Recovery Walk Back/Reps + 1 minute/Sets
    Accelerations
    Easy 6 x 20m
    o Recovery 2 plus minutes
    Medicine Ball Exercises 10 exercises x 10 reps
    Heat Treatment on Site overnight

    Day 6 Drills + Tempo + Accelerations + Medicine Ball


    Drills
    Step A Walk 6 x 10m
    Step A March 6 x 10m
    Step A Skip 2 x 10m
    Tempos
    Easy Tempo 2-4-6-8-10-8-6-4-2 x 30m
    o Recovery Walk Back/Reps + 1 minute/Sets
    Accelerations
    Easy 6 x 20m
    o Recovery 2 plus minutes
    Medicine Ball Exercises 10 exercises x 10 reps
    Heat Treatment on Site overnight
    Self Massage Now
    Day 7 Drills + Tempos + Runs + Accelerations + Medicine Ball
    Drills
    Step A Walk 6 x 10m
    Step A March 6 x 10m
    Step A Skip 2 x 10m
    Tempos
    Easy Tempo 2-4-6-8-10-8-6-4-2 x 30m
    o Recovery Walk Back/Reps + 1 minute/Sets
    Runs
    Limit Acceleration to 20m 100-200-300
    o Recovery 5 plus minutes
    Block Starts 4 to 6 x 20m
    o Recovery 2 plus minutes
    Medicine Ball Exercises 10 exercises x 10 reps
    Heat Treatment on Site overnight
    Self Massage Now
    Day 8 Drills + Tempos + Runs + Accelerations + Medicine Ball
    Drills
    Step A Walk 6 x 10m
    Step A March 6 x 10m
    Step A Skip 2 x 10m
    Tempos
    Easy Tempo 2-4-6-8-10-8-6-4-2 x 30m
    o Recovery Walk Back/Reps + 1 minute/Sets
    Runs
    Limit Acceleration to 20m 100-200-300
    o Recovery 5 plus minutes
    Block Starts 4 to 6 x 20m
    Recovery 2 plus minutes
    Medicine Ball Exercises 10 exercises x 10 reps
    Heat Treatment on Site overnight
    Deep Tissue Massage Tonight (Work on Scar Tissue)

    Day 9 Drills + Tempos + Runs + Accelerations + Medicine Ball


    Drills
    Step A Walk 6 x 10m
    Step A March 6 x 10m
    Step A Skip 2 x 10m
    Tempos
    Easy Tempo 2-4-6-8-10-8-6-4-2 x 30m
    o Recovery Walk Back/Reps + 1 minute/Sets
    Runs 100-200-300
    Limit Acceleration to 20m
    o Recovery 5 plus minutes
    Block Starts 4 to 6 x 30m
    Recovery 3 plus minutes
    Medicine Ball Exercises 10 exercises x 10 reps
    Day 10 Drills + Tempos + Runs + Accelerations + Medicine Ball
    Drills
    Step A Walk 6 x 10m
    Step A March 6 x 10m
    Step A Skip 2 x 10m
    Tempos 2-4-6-8-10-8-6-4-2 x 30m
    Recovery Walk Back/Reps + 1 minute/Sets
    Runs 100-200-300
    Limit Acceleration to 20m
    o Recovery 5 plus minutes
    Block Starts (limit acceleration to 30m) 4 to 6 x 40m
    Recovery 3 plus minutes
    Medicine Ball Exercises 10 exercises x 10 reps

    You might also like