Hurdlers face a high risk of soft-tissue injuries because clearing barriers combines maximal sprinting with abrupt changes in hip position and long ground-contact asymmetries. The most frequent problems are hamstring strains, hip flexor overload, and groin pain, driven by eccentric demand during the late swing phase and force-transfer breakdown across the pelvis. Roald Bahr Norwegian School of Sport Sciences has emphasized that targeted strength work must address those eccentric demands rather than only concentric power.
Key target areas
The first priority is eccentric posterior-chain capacity because hamstrings absorb large deceleration loads. Johan Askling Linköping University and colleagues have shown that rehabilitation and prevention programs that emphasize eccentric loading reduce time to return and recurrence in sprint-related strains. Equally important are single-leg stability and hip extension strength to manage asymmetry during take-off and landing, and adductor resilience to protect against groin problems. Stuart McGill University of Waterloo highlights that durable trunk control reduces harmful shear and rotation that expose hips and hamstrings to injury.
Exercises with the strongest evidence and rationale
The Nordic hamstring exercise stands out as a practical, evidence-supported method for increasing eccentric hamstring strength when implemented progressively and regularly. Its value is partly that it can be done with minimal equipment and scaled by partner assistance or band support. Complementary movements that translate to hurdling include heavy single-leg Romanian deadlifts and controlled back-leg elevated split squats which build posterior-chain lengthening strength and reduce interlimb asymmetry. For the hips and groin, the Copenhagen adduction exercise recommended by Kristian Thorborg University of Southern Denmark develops the strong, eccentric adductor control that prevents groin flare-ups in sprint-hurdle contexts. Core work focused on anti-rotation and lateral endurance such as bird-dog progressions and side-bridge holds supports force transfer and is advocated by Stuart McGill University of Waterloo as part of a preventive strategy.
Implementation must be progressive, sport-specific and culturally adapted to facilities and athlete experience. In low-resource settings, bodyweight eccentrics and partner-assisted Nordics can still provide protective adaptation. Failure to load the posterior chain and hips appropriately leads to higher recurrence, longer time loss, and altered technique with broader competitive and psychosocial consequences for athletes.