DBP Football
Hamstring Strong
An eight-week hamstring strength programme for footballers back in training after a hamstring strain.
Viktor Kaaz, physiotherapist · Drop By Physio
DBP Football · Guide
Hamstring Strong
An eight-week hamstring strength programme for footballers who are back in training after a hamstring strain. One exercise, two sessions a week, clear gates for moving up.
- 8 weeks, 2 sessions a week
- 10 to 12 minutes a session
- Printable PDF, 13 pages
- A4 and US Letter editions
One email when the guide is ready, nothing else. Your address is handled under my privacy policy.
What you need: a mat or folded towel; a sturdy chair, and a low step or firm cushions; a training partner to hold your ankles, or something heavy and low that cannot move to hook your heels under. A long loop band is optional.
Who it's for
Adult and 16+ amateur footballers, and weekend athletes who sprint, who have strained a hamstring before, are back in full training (including sprinting at full speed) without pain, and want a structured strength programme to do at home or at training.
Who should not start it
Anyone not yet back in full training without pain, anyone under 16, anyone who has had hamstring or hip surgery, anyone with nerve symptoms in the leg, anyone whose knees hurt when kneeling, and anyone who is pregnant (check with your doctor or midwife first).
What's inside
Everything for eight weeks, on paper
- The Nordic hamstring curl, step by step, at three levels: to a chair, to a step, then to the floor.
- The dose: how many sets and repetitions, how often, and why.
- The eight-week plan, with two simple gates that tell you when to move up a level.
- When to stop and see a professional, sorted by how quickly to act.
- Fitting it into your week around training and matches, with worked examples and a planner to fill in.
- A printable tracker for all eight weeks.
- If something goes backwards, and what to do after week eight.
- What the research says, honestly, with every paper listed.
How this guide was made
I wrote it from five published papers, four core and one supporting, read in full and listed at the back. Drafting, layout and reference checking were done with AI assistance; every clinical statement, exercise and dose was checked and signed off by me before release. No exercise image in the guide is AI-generated.
Important
This is a strength programme. It is not sold as injury prevention, and it does not promise that your hamstring will not strain again.
It is general information for education, not a diagnosis, and not a substitute for an assessment of your own injury by a health professional.
DBP Football
Hamstring Strong · AUD 9.95
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