KRU PT + Performance Lab

Real prevention needs eccentric strength, lengthened-range control, and reactive deceleration. Here’s what’s in this carousel:

→ Bridge Single-Leg Hamstring Slider — trains eccentric control in hip extension while the glute co-contracts, targeting the proximal hamstring where most strains occur

→ Single-Leg KB RDL — builds unilateral posterior chain strength under a hip hinge, mimicking the trunk control needed during sprint deceleration

→ Toe-Elevated B-Stance KB RDL — shifts load onto the working leg’s hamstring/glute while the back leg offers light support, bridging single-leg to bilateral strength

→ Single-Leg Hamstring Kick Out to Stick — reactive deceleration drill that trains the hamstring to absorb force fast, the actual mechanism behind most sprinting strains

→ Single-Leg Hamstring Iso into Stability Ball w/ Anterior Pelvic Tilt — builds tension at end-range, directly addressing the lengthened-state weakness tied to strain recurrence

→ GHD Single-Leg Eccentric w/ Thoracic Twist — adds a rotational demand on top of eccentric loading, training deceleration through cutting and change-of-direction patterns

→ Single-Leg Self-Applied Hamstring PNF Stretch to Iso Hold — contract-relax stretching improves active flexibility, then the iso hold locks in control at that new range

→ Unilateral Concentric Lying Hamstring Curl to Bilateral Eccentric — Nordic-style eccentric overload, one of the most researched methods for cutting hamstring strain recurrence

Most hamstring strains aren’t from weakness — they’re from a strength imbalance between concentric and eccentric capacity. Build both, and you build a hamstring that can actually handle high-speed running.

Save this for your next hamstring day, and tag an athlete who needs it in their program.

Real prevention needs eccentric strength, lengthened-range control, and reactive deceleration. Here’s what’s in this carousel:

→ Bridge Single-Leg Hamstring Slider — trains eccentric control in hip extension while the glute co-contracts, targeting the proximal hamstring where most strains occur

→ Single-Leg KB RDL — builds unilateral posterior chain strength under a hip hinge, mimicking the trunk control needed during sprint deceleration

→ Toe-Elevated B-Stance KB RDL — shifts load onto the working leg’s hamstring/glute while the back leg offers light support, bridging single-leg to bilateral strength

→ Single-Leg Hamstring Kick Out to Stick — reactive deceleration drill that trains the hamstring to absorb force fast, the actual mechanism behind most sprinting strains

→ Single-Leg Hamstring Iso into Stability Ball w/ Anterior Pelvic Tilt — builds tension at end-range, directly addressing the lengthened-state weakness tied to strain recurrence

→ GHD Single-Leg Eccentric w/ Thoracic Twist — adds a rotational demand on top of eccentric loading, training deceleration through cutting and change-of-direction patterns

→ Single-Leg Self-Applied Hamstring PNF Stretch to Iso Hold — contract-relax stretching improves active flexibility, then the iso hold locks in control at that new range

→ Unilateral Concentric Lying Hamstring Curl to Unilateral Eccentric — Nordic-style eccentric overload, one of the most researched methods for cutting hamstring strain recurrence

Most hamstring strains aren’t from weakness, they’re from a strength imbalance between concentric and eccentric capacity. Build both, and you build a hamstring that can actually handle high-speed running.

Save this for your next hamstring day, and tag an athlete who needs it in their program.

Build strength and power through all three planes: sagittal, frontal, and transverse.

🔹 Lateral lunge — 3x10-12 each side
🔹 Rotational step-up — 3x8-10 each side
🔹 Curtsy lunge — 3x10-12 each side
🔹 Standing cable/band chop — 3x10-12 each side
🔹 Skater hops — 3x8-10 each side
🔹 Single-leg RDL w/ rotation — 3x8-10 each side
🔹 Diagonal med ball throw — 3x6-8 each side

Why it matters: most injuries happen in the frontal and transverse planes — cutting, pivoting, decelerating, yet most athletes only train sagittal (straight-line) strength. Training all three planes builds true movement resilience and translates directly to on-field performance.

Start with the lunges and RDL to build a strength base, then layer in the rotational and explosive variations as control improves.

Tag an athlete who needs this in their program

Concussions are largely a force + acceleration injury. The stronger and more resilient your neck, the less force gets transmitted to the brain on impact. Here’s the progression we use 👇

🔹 Isometric Neck Retraction Hold — 3x20-30 sec
🔹 Lateral Neck Flexion (each side) — 3x20-30 sec
🔹 Side Lying Neck Rotation — 3x10-12 each side
🔹 Neck Flexion — 3x10-12 reps
🔹 Isometric Retraction Walk Outs — 3x8-10 each direction
🔹 Isometric Lateral Flexion Walk Outs — 3x8-10 each side

Start with the holds to build a strength base, then progress into the walk-out variations as control improves — this builds the neck’s ability to resist sudden acceleration/deceleration forces from every angle: flexion, lateral, and rotational.

2x/week is enough to build meaningful protective capacity over a season.

Tag an athlete who needs this in their program

Tendon load tolerance + reactive strength are the foundation for ankle/Achilles tendinopathy prevention.

Here’s what’s in this carousel:

→ Isometric calf raise — mid-range hold — builds tendon load tolerance at mid-range without provoking reactive tendinopathy
3 sets x 30-45 sec hold

→ Slow eccentric heel drop — promotes collagen realignment and tendon stiffness through controlled eccentric loading
3 sets x 8-10 reps

→ Single-leg calf raise on unstable surface — challenges proprioception and ankle stabilizer recruitment under load
3 sets x 10-12 reps per side

→ Pogo hops — bilateral to single-leg — restores reactive strength and elastic energy storage in the Achilles-calf complex
3 sets x 15-20 reps

→ Lateral bound to single-leg stick — trains frontal-plane deceleration and landing control to reduce ankle/Achilles strain risk
3 sets x 6-8 reps per side

Rotator cuff strength + scapular stability are the foundation for shoulder impingement rehab. Here’s what’s in this carousel:

→ Banded Shoulder CARs — controlled articular rotations to restore pain-free ROM and joint lubrication
→ Serratus Anterior Wall Slide — activates the serratus for proper scapular upward rotation, reducing subacromial pinching
→ Prone Y-T-W Raise — builds lower trap and rotator cuff endurance to correct scapular positioning
→ 90/90 ER with Band at Wall — trains external rotation strength in a joint-friendly, low-compression position
→ Side-Lying ER, 2-sec pause — isolates infraspinatus/teres minor with a strength-focused tempo hold
→ High Plank Walk w/ Slider — challenges scapular stability and shoulder girdle control under dynamic load
→ Sit-Ups w/ Earthquake Bar — builds core-to-shoulder stability, reinforcing proprioception through the kinetic chain

Specific, targeted exercise consistently outperforms rest alone for improving pain and function. Pair that with good posture habits, and you’ve got a plan built for long-term recovery — not just symptom relief.