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Area of Science:

  • Sports Medicine
  • Exercise Physiology
  • Biomechanics

Background:

  • Nordic hamstring exercises (NHE) are crucial for enhancing eccentric hamstring strength and preventing injuries in athletes.
  • The optimal timing of NHE within a football training program remains unclear.
  • Understanding muscle adaptations to NHE timing is essential for program design.

Purpose of the Study:

  • To investigate the effects of a 12-week NHE program on eccentric hamstring strength, muscle activity, and architectural adaptations.
  • To compare the outcomes when NHE is performed before versus after football training sessions.
  • To determine if exercise timing influences strength gains and muscle remodeling.

Main Methods:

  • Randomized controlled trial with amateur soccer players assigned to control (core exercises), NHE before training (NHE_BEF), or NHE after training (NHE_AFT) groups.
  • Eccentric knee flexor strength and muscle activity (sEMG) of biceps femoris (BF) and medial hamstring (MH) were measured.
  • Ultrasonography assessed BF muscle thickness, pennation angle, and fascicle length.

Main Results:

  • Both NHE_BEF and NHE_AFT groups showed significant increases in peak torque (11.9% and 11.6%) compared to controls.
  • Increased biceps femoris sEMG was observed in both NHE groups.
  • NHE_AFT led to greater increases in muscle thickness and pennation angle, while NHE_BEF showed greater fascicle length increases.

Conclusions:

  • A 12-week NHE program effectively enhances eccentric hamstring strength and muscle activity regardless of timing relative to football training.
  • The timing of NHE influences specific muscle architectural adaptations, suggesting differential remodeling effects.
  • NHE_AFT may promote hypertrophy and pennation changes, whereas NHE_BEF might favor fascicle lengthening.