EXAMPLES OF ECCENTRIC EXERCISES
1) Hold two dumbbells at arm’s length and perform a squat. Focus on lowering slowly, perhaps to a five to six-second count.
Push up to a one count and repeat. You can also vary the exercises by pushing up with both legs and lowering on one (when you start, this exercise is a tough enough test to not require additional loading, so do it initially with just your bodyweight).
Lower as far as you can without losing form and no lower than having your thighs parallel to the ground. Keep your knee over your ankle and don’t let it push past your toes when squatting.
Like the isometric leg press and wall squats these exercises will also develop hip strength and resilience.
2) Your Achilles tendons can also be strengthened in a similar manner. Stand tall and with dumbbells held at arm’s length lift up onto your toes. Then, to perform the eccentric part, lower to that slow five to six-second count. Try not to let your heels touch the ground. Push back up to a one count and then repeat.
3) The Nordic hamstring exercise is a further great eccentric exercise that will reduce your chances of sustaining a hamstring injury.
You’ll need a partner or a specific piece of kit to hold your heels and lower legs in place in a kneeling position. From this kneeling position, incline your body forward, pivoting around your knees.
Use your hamstrings to control your descent. You’ll reach a point where you can either pull back to the start position using your hamstrings concentrically or you can simply let yourself fall to the ground whilst using your arms to cushion the contact.
Important: Eccentric training, although great for injury reduction is also tough, so introduce these and other exercises carefully.
Begin performing eccentric squats without using any additional weight