How Nordic Hamstring Exercises Reduce Hamstring Injuries: What the Research Shows

Hamstring injuries are one of the most common and frustrating problems in soccer. They sideline players at all levels, and without the right preventive measures, they tend to come back. For coaches, trainers, and athletes looking for evidence-based strategies, one exercise has received growing research attention: the Nordic hamstring exercise. A randomized controlled trial published in the American Journal of Sports Medicine examined whether a structured Nordic hamstring program could meaningfully reduce hamstring injury rates in amateur soccer players — and the results offer valuable insight for anyone involved in athletic training or injury prevention.

What This Study Examined

The central question of this research was straightforward: can a structured Nordic hamstring exercise program reduce the incidence of hamstring injuries in amateur soccer players?

Hamstring strains are a persistent problem in field sports, particularly those involving sprinting, rapid acceleration, and sudden changes of direction. Despite their frequency, evidence-based prevention strategies are not always implemented at the amateur level, where access to sports medicine staff and structured programming may be limited.

The researchers wanted to understand whether a relatively simple, low-equipment intervention — the Nordic hamstring exercise — could have a measurable protective effect when introduced into the regular training routine of amateur players. The study focused specifically on injury incidence, meaning how often hamstring injuries occurred in a group following the program compared to a group that did not.

How the Study Was Conducted

This was a randomized controlled trial, which is considered one of the stronger study designs in clinical research. Participants were amateur soccer players who were divided into two groups: an intervention group that followed a Nordic hamstring exercise program, and a control group that continued with their usual training without the added protocol.

The Nordic hamstring exercise itself is an eccentric-focused movement. The player kneels on the ground while a partner or anchor holds their ankles. They then lower their upper body toward the ground as slowly as possible, resisting the fall using their hamstrings. This places significant eccentric load on the hamstring muscle group — the kind of loading that closely mimics the demands placed on those muscles during high-speed running and sprinting.

The program was progressive in nature, meaning the volume of exercise increased over the course of the intervention period to allow for gradual adaptation. Players in the intervention group performed the exercise during their regular team training sessions.

Throughout the study, researchers tracked hamstring injuries in both groups, distinguishing between all hamstring injuries and injuries that resulted in time lost from training or competition. This distinction allowed for a more nuanced understanding of injury severity, not just frequency.

Key Findings

The study found that the Nordic hamstring exercise program was associated with a meaningful reduction in hamstring injuries among the players who followed it. According to the research, the intervention group experienced fewer hamstring injuries compared to the control group.

Key findings from the study include:

• Players in the Nordic hamstring exercise group sustained fewer hamstring injuries overall compared to those in the control group

• The reduction in injury rate was observed for both all reported hamstring injuries and for those that caused players to miss training or match time

• The results suggest that a progressive Nordic hamstring program, when integrated into regular team training, can serve as an effective preventive strategy

• The exercise was implemented within a real-world amateur soccer setting, which adds relevance to the findings for coaches and players outside of elite or professional environments

The researchers observed that the protective effect was present despite the relatively straightforward nature of the intervention — no specialized equipment was required, and the program was designed to be completed as part of existing practice sessions.

What This Means for Training

Taken together, these findings suggest that incorporating the Nordic hamstring exercise into a regular training program may help reduce the likelihood of hamstring injuries, particularly for athletes involved in sports that require repeated sprinting and high-speed running.

For soccer players and coaches, this research supports the idea that injury prevention does not have to be complicated or time-consuming to be effective. A progressive, well-structured eccentric loading protocol — applied consistently over a season — appears to offer a measurable protective benefit.

From a broader training perspective, the findings reinforce the value of eccentric strength work for lower body injury prevention. The hamstrings are particularly vulnerable during the late swing phase of sprinting, when they are working eccentrically to decelerate the leg. Exercises like the Nordic hamstring curl directly train this capacity, which may explain why the intervention showed positive results.

For individuals working with a personal trainer — whether in preparation for a sport season or as part of a general fitness program — this type of evidence-based exercise selection is exactly what separates well-designed programming from guesswork. Trainers who stay current with exercise science research can incorporate movements like the Nordic hamstring exercise in ways that are appropriate, progressive, and aligned with their client's goals and physical capacity. If you're looking for that kind of structured, informed approach to training in Reno, Atlas Personal Training connects clients with vetted coaches who apply these principles in practice.

Limitations of the Study

While the study provides meaningful findings, it is worth noting a few important limitations.

• The participants were amateur soccer players, which means the results may not translate directly to elite athletes, youth players, or individuals in other sports with different movement demands

• As with many injury prevention trials, compliance with the exercise protocol can vary among participants, and lower adherence may have affected results for some players

• The study was conducted within a specific competitive and training context, so factors like training load, playing surface, and scheduling may have influenced the outcomes in ways that are difficult to fully control

• Injury data in field-based studies can sometimes rely on self-reporting or inconsistent medical documentation, which may affect the precision of injury counts

These limitations do not undermine the study's value, but they do serve as a reminder that no single study provides the final word on a topic. The findings are best understood as part of a growing body of research supporting eccentric hamstring training for injury prevention.

Conclusion

This randomized controlled trial adds meaningful evidence to support the use of the Nordic hamstring exercise as a preventive tool for hamstring injuries in soccer players. The study found that players following a progressive Nordic hamstring program experienced fewer injuries than those who did not, suggesting that consistent eccentric hamstring training can be a practical and effective component of injury prevention work.

Research like this helps inform how coaches and trainers structure resistance and injury prevention programs — particularly for athletes in high-velocity sports. Whether you're preparing for a competitive season or simply want to train with a lower risk of injury, working with a knowledgeable coach who understands the research can make a significant difference. Explore Atlas Personal Trainings in Reno to find someone who can build a program tailored to your needs.

Related Articles

• Why Nordic Hamstring Exercises Reduce Hamstring Injuries

• Copenhagen Adductor Exercise Prevents Groin Injuries

• Plyometric Training for Speed and Jump Performance in Soccer

Source

van der Horst, N., Smits, D.W., Petersen, J., Goedhart, E.A., & Backx, F.J.G. The preventive effect of the Nordic hamstring exercise on hamstring injuries in amateur soccer players: a randomized controlled trial. American Journal of Sports Medicine. 2015.

Research Source: The preventive effect of the Nordic hamstring exercise on hamstring injuries in amateur soccer players: a randomized controlled trial