Nottingham Physio
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Located in West Bridgford, Nottingham, we are ready to support you on your journey to living a pain-free life.
14/05/2026
📈 Part 2: The Science and Strategy of Nordics
Why are Nordics considered one of the strongest evidence-based tools for hamstring risk reduction? The research is clear:
🔬 What the Research Says
• Reduced Injury Rates: Programs including Nordics can reduce hamstring injury rates by up to 51%.
• Fewer Recurrences: Recent reviews report up to 85% fewer recurrent injuries and up to 60% fewer new injuries.
• Performance Gains: Athletes see around 35% greater eccentric strength, plus positive effects on sprint performance.
🛠️ How to Program
• For Prevention: 1–2 sessions per week is often enough; start low and progress gradually. Once adapted, 2–4 sets of 4–6 reps work well.
• For Rehab: They are useful later in rehab (not usually day 1). Start with assisted or reduced range versions and progress toward full body weight eccentrics.
• Variations: Match the version, like band-assisted or eccentric only, to your current strength and symptoms.
💡 Coaching Cues
Focus on a tall kneel with hips extended, lower slowly to control the fall, and ensure your ankles are securely anchored. And remember: Expect some DOMS when first starting out.
🔑 Nordics aren’t a standalone magic fix, but they are essential for a robust, high-performance hamstring plan.
✅Coaching points:
• Stand tall on one leg with knee slightly bent, ensure your hips are level and your core is tense
• Load through the mid foot and drive through your ankle, knee and hip creating triple extension to push of
• Use your arms naturally for rhythm and balance.
• Once you have jumped stay tall and ensure that your hips are square and controlled.
• The landing is the most important part= land ‘softly’
• Absorb the force through your ankle and the knee land facing forwards no twisting.
• Hold for up to 2 seconds and then one the same foot go for a second jump!
🔹 Common Errors to Correct
• Knee collapsing inward.
• Loud, heavy landings.
• Excessive forward trunk lean.
• Losing balance between reps.
• Hopping only off the toes.
💪Who Is the Single-Leg Continuous Hop For?
• 🏃Field and court athletes= great for athletes that cut, jump and change directions
• 🏃Runner= running is a similar movement this is enhancing elastic running, ankle stiffness and lower limb symmetry.
• 🏋️♀️Strength and conditioning= better balance, unilateral strength and progressing towards plyometrics.
• 🩺Rehab and return to sport= IF APPROPORIATE, helping to assess and restore limb symmetry, landing control and confidence on a leg.
🚫 What should you be wary of!
• Knee collapsing in, this can be during take of or landing as this will increase the stress on the ACL, patellofemoral joint
• Poor landing mechanics= load heavy landing, locked out knee and minimal hip flexion. As well as major forward trunk lean. This are things you want to avoid
• Ankle instability= wobbly ankle on contract, rolling of the ankle and inability to control the ground contact
Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NH2 7RN
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Roko Health Club
Nottingham
NG27RN
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| Monday | 7am - 9pm |
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| Wednesday | 7am - 9pm |
| Thursday | 7am - 9pm |
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| Sunday | 7am - 6pm |
