Anyone using short pre-practice microdosing for hamstring prevention? I’m running an 8–10 minute circuit (isometric holds, RDLs, wicket runs) three days a week with weekly nordic exposures and handheld dynamometer checks every other Friday; keeps athletes on the field — happy to share the sheet, and I’d love to hear what’s working for your squads.
With your “8–10 minute” block, I’d swap one day of RDLs for fly-in 20s and tack on 2–3 submax 20–30 m buildups post-practice to maintain a weekly >90% Vmax touch without spiking load. If the Friday HHD shows >10% asymmetry, we cap Nordics that week and add 2x30s long-length isos (slider bridge or razor curl) instead. Are you tracking HSR minutes or just count of >90% exposures?
Quick one that’s helped us: we swapped one isometric day for long-length supine hamstring sliders (hips about 90°, 5s eccentrics, 2x6) done barefoot to cue stiffness, and we keep them 48h from games to avoid “heavy” legs. We also moved HHD to a standardized pre-practice standing kick test instead of prone; cleaner signal and better flags — @OP, have you compared values when testing before vs after your circuit?
Building on @l_dawson11, I’d turn one of those “8–10 minutes” into curve sprint touches: 2x25 m each direction at about 90% to bias the outside hammy and replace a wicket set. Keep HSD tight (<120 m) and do it pre-practice so the Vmax hit doesn’t bleed into the main. Can you tag L/R on your every-other-Friday HHD to see if the curve dose is cleaning up asymmetry?