The
last exercise is the stability ball leg curl (figure
12.1). This exercise is one of the most demanding
hamstring exercises you will find. Start on you back with the
feet lying on top of the ball. Next lift your hips off the floor
and maintain a straight back. Place your hands under your
back for support until you feel comfortable with this position.
Pull the ball slowly towards your buttocks until your knees are
bent at 90 degrees and return. Take care in performing this
exercise as it can cause cramping and even strains in the
untrained athlete. Start with 2 sets of 6-8 repeats and build to
10-12. Once this exercise is mastered you can start
experimenting with one-leg versions (figure
12.2). I suggest alternating repeats of double and
single legs before concentrating on one -leg versions, i.e. 5
both, 5 right, 5 both, 5 right. Some athletes may never progress
to one-leg versions due to the difficulty of the exercise. I
cannot stress enough to progress slowly here to avoid injury!
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