Eccentric Training Cuts Hamstring Injuries About 70%
A systematic review of 54 randomized trials finds eccentric Nordic hamstring training sharply reduces injury risk in soccer players.
Updated on Nov. 6, 2026 in Track & Field
A systematic review and meta-analysis compared eccentric and plyometric training for hamstring injury prevention and soccer performance. Eccentric Nordic hamstring training reduced hamstring-injury incidence by approximately 70%, while plyometric bounding did not reduce injuries.
Why it matters
Eccentric and plyometric training are typically studied in isolation, with the former studied for injury prevention and the latter for performance. The review pools both lines of evidence to show how each affects injury risk and athletic output together.
Eccentric Nordic hamstring training produced a pooled risk ratio of 0.29 (95% CI 0.17-0.48) for hamstring injury, while plyometric training showed no injury reduction. Training improved vertical jump (g = 0.70) and sprint (g = 0.75), but the eccentric sprint effect (g = 0.30) rests on only two underpowered trials.
The details
The review screened 705 records and included 54 randomized controlled trials, pooling hamstring-injury risk as a random-effects risk ratio. Performance outcomes were analyzed as standardized mean differences, with subgroup analyses by intervention type, and combined training produced the largest sprint gain (g = 1.02).
Timeline
Literature search covered records from inception through 2026.
Season Trajectory
The review follows PRISMA 2020 reporting guidelines, placing its pooled evidence within the current formal standard for systematic reviews. Its findings bear on how soccer programs weigh eccentric Nordic training against plyometric work across competitive seasons.
Coaches and athletes choosing between eccentric Nordic training and plyometric bounding now have pooled evidence that only the former reduced hamstring injuries. The performance gains from combined training suggest programs may benefit from including both.
The takeaway
Eccentric Nordic hamstring exercises showed the strongest injury-prevention evidence in this review. Adding them to a soccer conditioning plan may help reduce hamstring injuries.
Further reading
For related coverage of athletic training methods, see Track & Field.
Source note: This article includes information reported by Nature.
