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Hamstring Dips With Duke Lacrosse

November 1, 2008 | Featured in the November/December 2008 Issue

A pulled hamstring during camp can lead to a few weeks on the pine and a dreaded, nagging injury that lasts the duration of the season.

Since the game of lacrosse involves so much running and cutting, it’s crucial to tune your hamstrings pre-season. According to Randall Dorvin, Duke University’s lacrosse strength and conditioning coordinator, the hamstrings work at the hips and the knees so that’s the way they need to be strengthened. “It’s important to train them through hip extension and knee flexion,” he says.

To get the Blue Devils prepped for the season, Dorvin has them perform Hamstring Dips, an exercise that helped them stay healthy and reach the NCAA finals in ’07 and the semifinals in ’08.

Hamstring Dips
•    Assume kneeling position and hold med ball at chest height
•    Have partner hold ankles firmly to ground
•    Slowly lean forward until chest is close to ground
•    Explode upward, using med ball to push back to start position
•    Repeat for specified reps

Sets/Reps: 1-2/8
Coaching Points: Keep body in rigid line from knees to shoulders // Use med ball for assistance // Don’t break posture by pushing butt out // Perform in a slow and controlled manner

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