Why Sprint Training Helps Prevent Hamstring Injuries in Soccer
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Soccer is a fast sport, and many game changing moments happen when a player sprints. At the same time, hamstring injuries are very common in soccer and often occur during high speed running. A recent narrative review explains why regular sprint training can actually protect players from these injuries and how coaches can use it in a simple, practical way .
Why Hamstring Injuries Happen During Sprinting
Most hamstring injuries occur when players run faster than 25 km per hour or above 80 percent of their maximum speed. The long head of the biceps femoris is the muscle that gets injured most often. Several reasons contribute to this. Poor control of the pelvis and trunk, fatigue, weak hamstring strength, previous injuries and improper sprint technique all increase the risk. The review highlights that sprinting demands more activation from the hamstrings than common strengthening exercises like Nordic curls. In fact, when players run at more than 90 percent of their top speed, the biceps femoris is strongly activated, which helps it adapt and become more resilient over time .
Sprinting Can Act Like a Protective Tool
If done correctly, sprint training works like a protective tool. It teaches the hamstrings to handle the stress they will face in real matches. The review notes that sprinting improves leg stiffness, which helps players store and release elastic energy efficiently. This leads to better technique and less unnecessary load on the muscles. However, sprint training must be planned well because both too little and too much sprinting can increase injury risk. Finding the right weekly dose is the key .
How to Include Sprint Training in a Safe Way
The authors suggest introducing sprinting gradually, especially in preseason. Sudden increases in speed or volume can cause injury. A useful method is the control to chaos continuum. Start with simple, controlled drills such as straight line or curved sprints with predictable movements. Over time, increase the complexity by adding real game situations. For example, transition drills, small sided duels or sprints that start with different movement patterns make training more realistic. This approach helps players learn to sprint safely under pressure, which mirrors real match conditions .
Choosing the Right Training Days
Sprint training must be placed carefully within the weekly schedule. Most teams prefer the heavier training days to be farther from the next match. For this reason, sprinting often fits between match day minus four and match day minus two. Some teams train speed on the second day before the match, but this depends on how fatigued the players are. If players show signs of neuromuscular fatigue, sprint volume should be reduced. Coaches can assess fatigue using simple strength tests of the posterior chain to understand how well players are recovering .
Monitoring Sprint Load the Right Way
Many coaches rely on GPS data, but the review warns against using one speed threshold for all players. For example, two players running at 24 km per hour are not working equally hard if one has a much higher maximum sprint speed. The authors recommend combining absolute thresholds with relative thresholds like percentage of maximum sprint speed. They suggest that during the training week, around 35 to 40 percent of total sprint distance should be above 85 percent of a player's maximum speed and around 15 to 20 percent should be above 95 percent. This ensures players get enough exposure to high demands similar to those in matches .
Testing and Technique Matter
Measuring speed and strength regularly helps coaches make better decisions. Tools that measure isometric and eccentric strength of the hamstrings can indicate fatigue or imbalance. A simple qualitative assessment of sprint technique is also helpful. The S MAS tool scores movement quality and helps coaches identify poor mechanics that may increase injury risk. Good technique combined with the right sprint load offers strong protection against hamstring problems .
