Medicine Ball Hamstring Curl

Purpose: 

To develop explosive power in the legs.

Setup:

Athletes will pair off. One will begin lying on the ground face first and their teammate will stand just over their shoulders holding the ball.

Instructions: 

1. On the coach’s command, the athlete with the medicine ball will roll the ball down their teammates back.
2. The athlete will wait letting the ball roll down all the way to their heels.
3. When they feel it reach their achilles tendon, they will then fire their hamstrings, lifting their feet off the ground, bending at the knee while keeping their feet together.
4. This will lift the ball up off the ground into the air for their partner to catch.
5. Repeat for 6 reps, then swap.

Coaching Tips:

• Encourage athletes to press their hips into the ground to prevent using their back during the curl. This focus will help isolate the hamstrings.
• Instruct the catching partner to place the ball gently to avoid bouncing on the athlete’s back, which could cause injury.
• Gradually increase the weight of the medicine ball as the athletes become more comfortable with the drill to continuously challenge the hamstrings.

Tips for Younger Athletes:

• Younger athletes should start with no weight or a very light object to learn the movement pattern before progressing to a medicine ball.
• Teach them the importance of a controlled, slow curl instead of a quick jerk, which can help in avoiding strain.
• Provide immediate feedback after each rep to reinforce good habits and correct form early on.

Tips for Older Athletes:

• Encourage older athletes to focus on explosive movement during the curl for power development, stressing the importance of a quick hamstring contraction.
• Ensure they are fully extending their legs after each curl to maximize the stretch and contraction of the hamstrings.
• Remind them to keep their thigh muscles engaged throughout the exercise to support the hamstrings and prevent injury.