The Impact of Nordic Hamstring Training on Sprint Performance, Change of Direction and Eccentric Hamstring Strength Among Recreational Athletes

Athmalingam, Vignesh (2025) The Impact of Nordic Hamstring Training on Sprint Performance, Change of Direction and Eccentric Hamstring Strength Among Recreational Athletes. Final Year Project (Bachelor), Tunku Abdul Rahman University of Management and Technology.

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Abstract

Hamstring strain injuries are common in sports requiring sprinting and rapid changes of direction. Nordic Hamstring Training (NHT) has been widely recommended as an effective strategy to enhance eccentric hamstring strength and improve performance outcomes. However, limited research has examined its direct impact on sprint and change of direction (COD) performance when assessed using NordBord testing. This study aimed to investigate the effects of a six week Nordic Hamstring Training program on eccentric hamstring strength, sprint speed and change of direction ability in recreational athletes. A total of 22 participants were recruited and randomly assigned to either an experimental group which performed Nordic Hamstring Training in addition to regular training or a control group which continued with regular training. Eccentric hamstring strength was measured using the Nordbord testing system, recording peak nordic strength (N) for the left and right leg separately. Sprint performance (20 m sprint test) and Change of direction performance (5 - 10 - 5 agility test) were also assessed during pre and post testing. Results demonstrated that the experimental group showed significant improvement in eccentric hamstring strength for both legs as well as in sprint and change of direction performance (p < 0.05). In contrast, the control group did not demonstrate significant improvements across these measures. In conclusion, Nordic Hamstring Training was effective in enhancing eccentric hamstring strength and improving sprint and change of direction performance among recreational athletes. These findings support the implementation of NHT as a practical and performance oriented conditioning strategy in sports training programs