Hamstring Dips With Duke Lacrosse | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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

Must See
Roy Hibbert 540 lbs Deadlift
Views: 1,545,261
Derrick Rose Explains How He Stays Positive
Views: 4,455,028
Why You Should Never Doubt Colin Kaepernick
Views: 16,189,942

Featured Videos

James Harden Core Circuit Views: 112,056
Path to the Pros 2015: Danny Shelton Views: 152,673
Quest for the Ring: University of Kentucky Views: 543,285
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Perfect Your Squat Technique With the Unloaded Squat

Having trouble teaching a new athlete to squat? Try an Unloaded Squat Sometimes even an athlete's own body weight is too much for them to squat,...

4 Deadlift Variations to Increase Your Pull

Mike Boyle's 5 Tips for More Effective Workouts

7 Strategies for Faster Workout Recovery

Grab a Broom for This Fast-Paced, Full-Body Workout

Prevent ACL Injuries With This Exercise

How NOT to Perform a Pull-Up (With Fixes)

10 Ways to Get Stronger With a Sandbag

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Dominate Your Bench Test With This Strategy

12-Week Resistance Band and Chain Workout

4 Simple Golf Core Exercises to Increase Your Driving Distance

7-Exercise Core-Blasting Workout

How to Improve Shoulder Strength and Flexibility

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

7 Farmer's Walk Variations for Improved Core Strength

Master the Lateral Lunge to Improve Your Hockey Stride

3 Simple Strategies for a Better Workout

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

3 Tricks for a Stronger Front Squat

Increase Your Explosiveness with the Power Curl

Improve Soccer Agility with Lateral Strength Exercises

Develop Core Strength for Throwing

Reach New Training Heights With Resistance Band Exercises

How Strength Training Changed Rory McIlroy's Game

Bench Press Grip Guide: How Hand Placement Changes the Exercise

How to Design a Greco-Roman Wrestling Training Program

How Often Should You Vary Your Exercise?

How Functional Training Has Overly Complicated Strength Training

Todd Durkin

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Build Max Power With These Pulling Exercises

Putting Together an Off-Season Workout for Point Guards

5 Exercises to Develop Soccer Power

5 Ways to Get a Higher Vertical Jump

The Best Single-Leg Exercises for Youth Athletes

3 Post-Activation Potentiation Combos for Explosive Strength

Never Bench Press With Your Feet in This Position

Use Eccentric Lifts to Increase Size and Strength

7 Best Lower-Body Strengthening Exercises

Posterior Chain Fixes to Improve Your Game

7 Ways to Work Out Competitively Without CrossFit

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

6 Gym Machines That Are Actually Worth Your Time

Improve Your Squat Depth With 5 Easy Warm-Up Exercises