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For physiotherapists

Field hockey hamstring exercises: sprint and brake stronger

Published 6 min read
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Field hockey hamstring exercises: sprint and brake stronger

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Field hockey hamstring exercises should match short accelerations, hard decelerations, low body positions and repeated changes of direction. A useful plan combines hip strength, eccentric control, assisted Nordics and field drills instead of relying on stretching alone. Start with movements you can repeat cleanly, keep heavy hamstring work away from match day and increase speed only when the next training day feels normal.

Quick answer

Field hockey loads the hamstrings when players accelerate, brake, reach forward and rotate under fatigue. Sprint research shows high mechanical demand on the hamstrings at speed, especially when hip and knee positions change quickly (Schache et al., 2012). Use this article next to the broader hamstring exercises guide: control first, eccentric strength second, speed last.

Why field hockey asks more from the hamstrings

A hockey sprint is rarely straight and relaxed. You push away from a duel, brake within a few steps, turn open, drop low for ball control and then accelerate again. That repeated switch makes sudden load jumps more important than one isolated exercise.

Good field hockey hamstring exercises should train the back of the thigh and the braking phase. That is why eccentric hamstring exercises are a useful layer for players who sprint and decelerate often.

Field hockey hamstring exercises: sprint and brake stronger — training image 1

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Which exercises to start with

Choose the first exercise by control, not by difficulty. If your pelvis drops, your back takes over or you cannot slow the movement down, the step is too heavy.

  1. Glute bridge with gentle heel pressure.
  2. Hamstring walkouts.
  3. Sliding leg curls.
  4. Romanian deadlifts.
  5. Assisted Nordic hamstring curls.
  6. Short sprint-and-brake drills.

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Van Dyk et al., 2019: meta-analysis of programmes with NHE. Not an effect test of Nordbelt or this protocol.

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Nordics for field hockey

Nordic hamstring training has strong prevention evidence in football groups. One randomized study reported fewer hamstring injuries after a Nordic programme (Petersen et al., 2011), and another amateur-football trial found lower risk when players followed the programme (van der Horst et al., 2015). Hockey is not football, but the sprint and braking demand makes the exercise relevant.

Begin with assisted repetitions: two sets of three in the first weeks is enough. Add range or repetitions, not both at once. Nordbelt can help fix the ankles consistently without a partner or large machine. Check the how-to guide before treating the Nordic as a heavy strength exercise.

Weekly planning

Place the main hamstring session early in the week. With a weekend match, Tuesday is usually better than Friday. During the season, one maintenance session can be enough; outside the season you can add more strength volume. Reviews suggest Nordic work can improve eccentric strength and muscle architecture, but the stimulus remains heavy and needs consistent progression (Medeiros et al., 2020).

Field hockey hamstring exercises: sprint and brake stronger — training image 2

Lowering injury risk without forcing it

Reducing hamstring injury risk in field hockey is about predictable loading: gradual sprint exposure, technical braking, recovery and sensible placement of Nordics. The football Nordic schedule is a useful team-sport comparison, and the broader hamstring injury prevention guide covers general principles. Stop if pain is sharp, power drops or a clear pull occurs.

Exercise cues for cleaner reps

For bridges and walkouts, keep the ribs down and move slowly enough that the hamstrings do the work instead of the lower back. For sliding curls, keep the hips high only as long as the movement stays smooth. If the hips drop halfway through, shorten the range and rebuild control before adding repetitions.

For Romanian deadlifts, think about moving the hips back rather than reaching for the floor. The aim is tension through the back of the thigh with a calm spine. For assisted Nordics, a three-second lower is more useful than a fast drop. Catch yourself with the hands, reset and keep every repetition repeatable.

Progression rules

Progress one variable at a time. Add a little range, a little volume or a little speed, but do not change all three in the same week. If hockey training already includes repeated sprints or small-sided games, keep the strength session shorter. If the next field session feels worse, the previous dose was too high.

Field hockey hamstring exercises: sprint and brake stronger — training image 3

  • Use light hamstring control on recovery days.
  • Use strength work early in the week.
  • Use sprint-brake drills only when warm and fresh.
  • Keep hard Nordics away from match day.

When to step back

Step back when soreness changes the next hockey session, when sprinting feels guarded or when one side feels clearly weaker than the other. That does not mean the plan has failed. It usually means the dose was too large for the current week. Reduce the range on Nordics, use sliders instead of full drops, or keep the session to bridges and walkouts until field speed feels normal again.

Players returning from a previous hamstring problem should treat the first fast sessions as part of training, not as a test to prove fitness. Increase exposure across several practices: controlled accelerations first, then sharper decelerations, then reactive drills with ball pressure. The exercise plan works best when the field load progresses with it.

FAQ

Which field hockey hamstring exercises matter most?

Sliding leg curls, Romanian deadlifts, assisted Nordics and sprint-brake drills are the main choices. Bridges and walkouts are useful base exercises.

Does the Nordic hamstring curl fit field hockey?

Yes, when it is introduced gradually. It should not be the first heavy drill in a busy match week.

How often should players train hamstrings?

One or two sessions per week is enough for most players. In season, use smaller maintenance work.

Can hamstring injuries be fully prevented?

No. You can reduce risk, but not remove it. Consistency, sprint progression and recovery matter as much as exercise choice.

Thomas Pereira
WRITTEN BY Thomas Pereira Physician & movement scientist · Nordbelt co-founder

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01 THE MOVEMENT

Watch. And see why
the Nordic curl works.

  1. Phase 01Feet secured. Lean forward slowly from the knees.
  2. Phase 02Control the descent eccentrically — the muscle gets stronger as it lengthens.
  3. Phase 03Catch yourself with your hands, push back and repeat.

Eccentric training — producing force while the muscle lengthens — targets the moment when the hamstrings are loaded most during sprinting. The Nordic curl trains exactly that.

02 HOW IT WORKS

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Go from your sports bag to your first controlled rep in under one minute. The three videos play automatically in sequence — tap a card to replay it.

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03 TRAIN ANYWHERE

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Place the anchor parts on the other side of the door, close it fully and check the attachment before you start.

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04 THE KIT

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Adjustable Nordic Hamstring Curl tool with a sturdy buckle and soft ankle rollers.

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Storage bag

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10-week protocol

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05 THE STORY

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When I suffered a hamstring injury, I noticed how difficult it was to train properly at home without expensive equipment or help from others. That's why I developed Nordbelt.
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06 THE EVIDENCE

fewer hamstring injuries in programmes that include the Nordic Hamstring Exercise (NHE)

Meta-analysis · 8,459 athletes Br J Sports Med, 2019

Train with evidence.
Without the hype.

The Nordic Hamstring Exercise is one of the best-studied exercises in sports science. Nordbelt adds no magic — it simply lets you perform the exercise independently, practically and repeatedly. That is exactly the point.

  • 01

    Evidence-based exercise

    Training programmes that include the Nordic Hamstring Exercise show a clear reduction in hamstring injuries.

  • 02

    Build up progressively

    Start at a level that suits you and increase load and volume in a controlled way — the 10-week protocol helps you do that.

  • 03

    Widely applicable

    From football and athletics to fitness and supervised rehabilitation.

Source, context and safety note

Van Dyk N, Behan FP, Whiteley R. Br J Sports Med. 2019;53(21):1362–1370. This result concerns training programmes that include NHE; it does not show that Nordbelt itself prevents injuries.

Always use a stable anchor point, check every connection and follow a doctor’s or physiotherapist’s advice during injury, rehabilitation or return to play.

07 THE COMPARISON

The same exercise.
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Comparison of Nordbelt, a Nordic bench and training with a partner
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Fits in your sports bag✓✗—
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Consistent, firm fixation✓✓✗
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  • Train independently✓
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Indicative comparison based on common Nordic benches and training with another person’s assistance.

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08 REAL PEOPLE

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Kim van HeumenSports physiotherapist MSc. · Google★★★★★

“A great solution for performing the Nordic Hamstring Curl properly and easily. Useful in my work as a physiotherapist and in different locations.”

Jesse van HofwegenDedicated athlete · Trustpilot★★★★★

“A must-have for every dedicated athlete or runner. It is great to be able to do this specific exercise independently with Nordbelt.”

Hidde DemoedPhysiotherapy clinic · Google★★★★★

“A very useful tool for performing the Nordic Hamstring Curl. A must-have for every physiotherapy clinic.”

PaulTrustpilot★★★★★

Fast shipping and an ideal tool for Nordic curls if you don't want to buy an expensive bench. Great for strengthening your hamstrings.

Cem SelcukNordbelt user · Trustpilot★★★★★

“Very practical and sturdy. Nordbelt is easy to attach and feels stable. The training plan is clear and effective.”

Sportfysio van LieropSports physiotherapist · Trustpilot★★★★★

Excellent tool to perform the effective Nordic hamstring exercise at home, works well for recovery and is easy to carry.

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09 FROM THE COMMUNITY

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Kim van HeumenSports physiotherapist MSc. · Google

“A brilliant solution.”

KimSports physiotherapist
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11 FAQ

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Clear information upfront — no fine print hidden behind the buy button.

A personal question? contact@nordbelt.com We usually respond within 1 business day.
How do I use Nordbelt?

Choose a stable door, fitness bench, fence or beam. Close the buckle, adjust the length, check the attachment and start with controlled repetitions.

What is included in the package?

The Nordbelt, a compact storage bag, a practical guide and a progressive 10-week training protocol.

Do I need a training partner or bench?

No. Nordbelt is designed for independent training without a large Nordic bench. You do always need a firm, stable anchor point.

Is this suitable for recovery or rehabilitation?

Nordbelt can support controlled hamstring strengthening. During recovery, decide on timing, load and progression together with your doctor or physiotherapist.

What does shipping cost?

Standard shipping — Norway: 49.99 kr. The same amount is shown again before payment.

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You can request a return within 30 days of receipt. The product must be unused, clean and in its original packaging; return shipping costs are paid by the buyer.

Is Nordbelt suitable for beginners?

Yes. Start with a smaller range of motion and support if needed, keep repetitions controlled and follow the included 10-week protocol. Stop if your technique breaks down or you feel pain.

Which anchor points are safe?

Only use a solid door, heavy fitness bench, sturdy fence or fixed beam that cannot open, slide or tip. Before every set, pull firmly on the attachment in the same direction as the training load.

How often can I train Nordic Hamstring Curls?

There is no single frequency that suits everyone. Use the 10-week protocol as a progressive starting point and match volume and recovery time to your level, sporting load and technique.

Where does the 51% fewer hamstring injuries claim come from?

The 51% refers to programmes that included the Nordic Hamstring Exercise, not to Nordbelt as a product. A systematic review and meta-analysis of 8,459 athletes (van Dyk, Behan & Whiteley, Br J Sports Med, 2019) reported a reduction of up to 51%; individual results are not guaranteed.

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