Band-Assisted Nordic Curls: Hamstrings Put to the Test

Students learn the Nordic hamstring curl, one of the most evidence-backed exercises for preventing hamstring injuries, using a resistance band anchored to the wall bars for help. Each student chooses their level of assistance and logs their progress.

How to play

1. Explain how hamstrings get injured in sprinting and why eccentric work protects them (2 min).
2. Targeted warm-up: glute bridges, leg swings and unloaded good mornings (4 min).
3. Setup and technique in pairs: kneeling on the mat with your back to the wall bars, the band anchored at chest height and looped under the armpits; the partner holds the ankles firmly; lower the body straight from the knees as slowly as possible and catch yourself with your hands at the bottom like a push-up (4 min).
4. Sets: 3 sets of 4 to 5 reps with the chosen band, aiming for a 3 to 4-second lowering; switch roles between sets (7 min).
5. Each student logs the band used and how far they can control the lowering; explain that soreness is expected and that progress comes from one or two sessions a week (3 min).

Rules

• The partner holds the ankles with both hands and body weight for the whole rep.
• A thick mat goes under the knees and in front for the controlled fall.
• Hands are always ready to break the fall, never behind the back.
• Check the band before each set and tie it securely to the wall bars.

Variations

Adaptations

• Overweight: uses the strongest band and a shorter range, falling onto a vaulting box in front.
• Knee injury: swaps in a single-leg hamstring bridge with a slow lowering.
• Limited mobility: does upper-body eccentrics with a band (slow lowering of a row or press) and times their partner's lowering with a stopwatch.

Learning goals

• Learn an effective exercise for preventing hamstring injuries.
• Perform assisted eccentric work with safe technique.
• Self-manage load progression over the medium term.

Equipment for a class of 25

• mats: 14
• resistance bands: 14
• worksheets: 28

Teacher tip

Warn students about soreness over the next two days, especially if they have games. Don't run this session right before a speed test.

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