A Preseason Training Program With the Nordic Hamstring Exercise Increases Eccentric Knee Flexor Strength and Fascicle Length in Professional Female Soccer Players

Abstract

Background Training programs that include the Nordic hamstring exercise (NHE) have been shown to increase eccentric knee flexor strength and biceps femoris fascicle length in male athletes. However, the effect of NHE on female athletes remains unknown. Purpose To investigate the collective and individual responses of professional female soccer players engaged in a preseason training program with the NHE regarding eccentric knee flexor strength and biceps femoris long head fascicle length. Study Design Quasi-experimental study. Methods Sixteen amateur female soccer players (without a NHE training routine) were evaluated 8-weeks apart to: (1) assess reliability of eccentric knee flexor strength and biceps femoris fascicle length measures; and (2) determine the typical error of measures that would be used to discriminate training responders and non-responders. The NHE training group had 17 professional female soccer players who performed an 8-week training program with the NHE during preseason. Within-group analysis was performed with paired sample t-tests (pre- vs. post-training), and individual responses were determined using the typical error criteria. Results The non-trained group’s data demonstrated that measures of strength (ICC=0.82-0.87, typical error = 12-13 N) and fascicle length (ICC=0.92-0.97; typical error = 0.19-0.38 cm) were reliable. In the NHE training group, both limbs increased the eccentric knee flexor strength (~13%; ES=0.74-0.82) and the biceps femoris fascicle length (~6%; ES=0.44-0.65). Twelve players (~71%) were considered responders to the NHE training program for the eccentric knee flexor strength, while eight athletes (~47%) were responders for the biceps femoris fascicle length. Conclusion The 8-week preseason training program with the NHE increased both eccentric knee flexor strength and biceps femoris fascicle length in professional female soccer players. More than two-thirds of players demonstrated a meaningful increase in eccentric strength, while nearly half achieved consistent fascicle length increases with the NHE training.

Effects of High and Low Training Volume with the Nordic Hamstring Exercise on Hamstring Strength, Jump Height, and Sprint Performance in Female Football Players: A Randomised Trial

“…Few studies have investigated the response to using the Nordic hamstring exercise among female football players, and only one has measured strength with a device that resembles the NordBord. Seventeen female elite players performing a high-volume Nordic hamstring programme during the preseason (8 weeks, 472 total reps) increased their hamstring strength by 13% [19], which is similar to the 10% and 13% increase we observed in our high-and low-volume groups, respectively. Our results are lower than the ∼20% increase found after Nordic hamstring interventions among male athletes [31,35] and the ∼30% increase seen among recreationally active men [24,30].…”

“…As we do not have a control group, the improvements in strength can potentially be caused by football training and not the Nordic hamstrings training. We consider this unlikely, as amateur players tested 8 weeks apart did not change their eccentric hamstring force, when training football only [ 19 ]. However, football training may have contributed to some of the reported muscle soreness.…”

“…Male football players performing a programme using Nordic hamstring exercise can more than halve the risk of hamstring injuries [ 15 , 16 ], probably by increasing eccentric hamstring strength and muscle fascicle length [ 17 , 18 ]. Female elite football players can also increase their eccentric strength and fascicle length with a preseason programme of the Nordic hamstring exercise [ 19 ]. However, the long duration (8–13 weeks) and high training volumes (2–3 sessions per week, up to 30 repetitions per session) of these programmes reduce the chance of implementation [ 20 ].…”

Analogical and Diversification of Anthropometric and Motor Performance Characteristics among Female Universities Soccer Players in Ghana

“…This study revealed a correlation between calf girth and distant kick. Meanwhile, the mean calf girth in this study is less than the value reported [3,29].…”

The effect of Nordic Hamstring Exercise on the muscle strength and architecture of Hamstring：A Systematic Review and Meta-analyses

“…In the included studies, a total of four experiments from three articles [26,27,29] investigated the effect of NHE on BFLH fascicle length, with a combined sample size of 54 and 52 for the experimental and control groups, respectively. Heterogeneity tests were performed, and the results were shown in Figure 9, showing no heterogeneity between the combined studies (I2=0%, P=0.57), so a xed-effects model was used to calculate the combined effect size.…”