Hamstringøvelser for landhockey: sterkere sprint og bremsing
Hamstringøvelser for landhockey må passe korte akselerasjoner, hard bremsing, lav kroppsstilling og mange retningsendringer. En god plan kombinerer hoftestyrke, eksentrisk kontroll, assisterte Nordics og feltøvelser, ikke bare tøying.
Kort svar
I landhockey jobber hamstrings når spilleren akselererer, bremser, strekker seg frem og roterer under tretthet. Sprintforskning viser høy mekanisk belastning ved fart (Schache et al., 2012). Use this page alongside the broader hamstringøvelser guide: control first, eccentric strength second, speed last.
Hvorfor landhockey belaster hamstrings
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 eksentriske hamstringøvelser are useful: they train the braking phase as well as strength.
Hvilke øvelser bør 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 for landhockey
Nordic-trening har sterke data fra fotballmiljøer med færre hamstringskader i programstudier (Petersen et al., 2011; van der Horst et al., 2015). Landhockey er annerledes, men sprint og bremsing gjør 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 Veiledning before using it for heavy strength work.
Ukeplan
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. Oversikter viser at Nordics kan forbedre eksentrisk styrke og muskelarkitektur, men belastningen er fortsatt høy (Medeiros et al., 2020).
Reduser risiko uten å presse for hardt
Risk reduction comes from gradual sprint exposure, technical braking, enough recovery and sensible Nordic placement. The Nordic-program for fotball is a useful team-sport comparison, and the broader forebygging av hamstringskader 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.
