Baglårsøvelser til hockey: stærkere sprint og opbremsning
Baglårsøvelser til hockey skal passe til korte accelerationer, hårde opbremsninger, lav kropsposition og gentagne retningsskift. En god plan kombinerer hoftestyrke, excentrisk kontrol, assisterede Nordics og banedrills i stedet for kun udstrækning.
Kort svar
I hockey arbejder baglårene, når spilleren accelererer, bremser, rækker frem og roterer under træthed. Sprintforskning viser høj mekanisk belastning ved hastighed (Schache et al., 2012). Use this page alongside the broader baglårsøvelser guide: control first, eccentric strength second, speed last.
Hvorfor hockey belaster baglårene
Hockey is rarely a relaxed straight sprint. The player starts from a duel, brakes within a few steps, opens the body, plays low and accelerates again. Predictable loading matters more than one isolated hard exercise.
That is why excentriske baglårsøvelser are useful: they train the braking phase as well as strength.
Hvilke øvelser skal komme først?
Start with exercises you can control. If the pelvis drops, the back takes over or the movement cannot be slowed down, choose an easier step.
- Bridge with heel pressure.
- Hamstring walkouts.
- Sliding leg curls.
- Romanian deadlifts.
- Assisted Nordic hamstring curls.
- Short sprint and braking drills.
Nordics til hockey
Nordic-træning har stærke forebyggelsesdata fra fodbold med færre baglårsskader i programstudier (Petersen et al., 2011; van der Horst et al., 2015). Hockey er anderledes, men sprint og opbremsning gør øvelsen relevant.
Start with two sets of three assisted repetitions. Increase range or repetitions, not both at the same time. Nordbelt helps fix the ankles consistently without a partner or large machine. Check the Vejledning before using it for heavy strength work.
Ugeplan
Place the main hamstring session early in the week. With a weekend match, an early-week session is usually safer than adding new heavy work the day before competition. Reviews viser, at Nordics kan forbedre excentrisk styrke og muskelarkitektur, men belastningen er stadig høj (Medeiros et al., 2020).
Lavere risiko uden at presse for hårdt
Risk reduction comes from gradual sprint exposure, technical braking, enough recovery and sensible Nordic placement. The Nordic-program til fodbold is a useful team-sport comparison, and the broader forebyggelse af baglårsskader guide covers general principles.
FAQ
Which exercises matter most?
Sliding leg curls, Romanian deadlifts, assisted Nordics and sprint-braking drills. Bridges and walkouts create the base.
Does the Nordic curl fit hockey?
Yes, if it is introduced gradually and not added as a new heavy drill just before a match.
How often should players train hamstrings?
One or two sessions per week is enough for most players. In season, smaller maintenance work is often best.
Can injuries be fully prevented?
No. You can reduce risk, but not remove it. Consistent loading, speed progression and recovery are essential.
