Partner Nordic Hamstring Curls

A partner warm-up built on the Nordic hamstring curl: the worker lowers forward very slowly while a partner anchors the ankles. Students build eccentric hamstring strength to help prevent strains in sprinting sports.

How to play

1. Easy jogging and hip mobility (leg swings, lunges with a twist) for 3 minutes.
2. In pairs with a folded mat: the worker kneels with a tall torso and arms in front of the chest; the partner kneels behind and pins the ankles down with body weight.
3. Two practice reps lowering only a third of the way, keeping knees, hips, and shoulders in line.
4. On the whistle, do 3–5 lowers of 3–4 seconds, braking with the back of the thighs and catching yourself in a push-up position at the bottom.
5. Push back up with the hands and switch roles; 2 sets each with 45 seconds of rest (about 4 minutes).
6. Finish: 1 minute of jogging with butt kicks and 3 easy 15-yard build-ups.

Rules

• The anchor keeps the ankles pinned to the mat until the partner's hands are down.
• Safety: sharp pain in the back of the thigh means stop and tell the teacher.
• Hips stay straight; if the torso folds forward, shorten the range.

Variations

Adaptations

• Wheelchair users: very slow knee bends and extensions against a band held by a partner.
• Students with autism or shy students: same partner every time and a step-by-step visual demo first.
• Students new to strength work: 2–3 partial lowers, adding range in later lessons.

Learning goals

• Apply an eccentric hamstring exercise to help prevent injuries.
• Control hip and torso alignment during a slow lower.
• Take responsibility in the spotter role.

Equipment for a class of 25

• mats: 13

Teacher tip

The typical mistake is bending at the hips to shorten the lever; correct it pair by pair. Introduce it gradually, since soreness is intense the first few weeks.

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