The 5 P’s To Stiff Hamstrings
The Play: Hip Pop-ups
The Purpose: To create strong and stiff hamstrings in order to increase explosive power and speed. Your hamstring acts like springs, and just like a spring, you want it to be stiff and strong, not loose and weak.
Pre-Snap Read: Sit on the ground with your legs stretched out in front of you. While sitting, keep your knees locked with your arms out to the side, palms should be flat on the ground facing backward.
Performance: Push through the ground with your hands and pop the hips up as high as you can, while keeping the legs straight and locked. This causes the hamstrings to contract. Stop and hold this position for 6-8 seconds for an Isometric Contraction, then drop your butt back down. Think of it as a reverse plank. After you master doing it with two legs, you can intensify the movement by using one leg. Use the same motion as with two legs, but keep one leg straight in the air at the start.
Post Drill Analysis: Did you maintain stability when your hips were up in the air? Did you feel your hamstrings working while your hips were up in the air?