Hamstring Development Videos

Single Leg Deadlift on Hurl

Players place hurl on ground in front of them.
Each player stands on the bas of their hurl on one foot.
Players must lean forward (bending from hips) and touch top of hurl with opposite hand to standing leg whilst maintaining a stable core and keeping body in line as much as possible.
Non-standing leg is pointing out straight behind body for balance.

 

T Balance (Aeroplane) on grass

Players stretch their arms out to the side for balance.
Whilst maintaining a stable core,keep the body in line as much as possible, bring one leg up towards chest while other foot remains on the ground and then lean forward to as close to parallel with the ground as possible pushing non-standing leg straight backwards behind body.

 

T Balance (Aeroplane) on hurl

Players place hurl on ground in front of them.
Player stands on the bas of the hurl.
Players stretch their arms out to the side for balance.
Whilst maintaining a stable core,keep body in line as much as possible,then bring one leg up towards chest while other foot remains on the ground.
Lean forward to as close to parallel with the ground as possible pushing non-standing leg back behind body.

Adaptation/Progression:

Progress by first allowing players to stand on the boss (widest part of hurl) and gradually move towards narrower part of hurl as they get more proficient at balancing in the position.

 

Hand Dribble Partner Pass

Players in pairs, stand about 5 meters apart and have a ball between two.
Players start in a crouched position (slight bend in the knee) and strike ball back and forth between their two hands before simply passing the ball/sliotar to partner.
Encourage players to use alternate hands on each go.

Adaptation/Progression:

Add more variety by allowing each player to defend a small goal. They must stop the ball using their hands as their partner attempts to knock it past them into the goal.

 

Hand Dribble Partner Passing & Shooting

Players in pairs standing about 5 meters apart and have a ball between two.
Players simply pass the ball/sliotar back and forth along the ground using their hands.
Legs should be kept relatively straight and players should bend from the hips to place emphasis on the hamstrings.
Encourage players to use alternate hands each go.

Adaptation/Progression:

Add more variety by allowing each player to defend a small goal. They must stop the ball using their hands as their partner attempts to knock it past them into the goal.

 

Hand Dribble Relays

Players in groups of 3 behind their cones.
On whistle first player hand dribbles ball on the ground around a cone 10-15 meters away and back.
Every player goes 2/3/4 times and first team to complete is the winner.
Legs should be kept relatively straight(slight knee bend) and players should bend from the hips to place emphasis on the hamstrings.
Encourage players to use alternate hands each go.

 

Hand Dribble Match

Make out small playing area with small goal at each end, pick 2 teams.
Aim of game is to score into opposing teams goal.
Ball stays on ground at all times and players may only dribble/pass/shoot by striking the ball with their hands. Legs should be kept relatively straight and players should bend from the hips to place emphasis on the hamstrings.
Encourage players to use alternate hands.

Adaptation/Progression:

Make harder/easier by having more or less catchers or making playing area bigger/smaller.

https://vimeo.com/album/3563520/video/139157350

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