1-leg Supine Bridge with Hamstrings Catch

Program Training


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Workout of the Week: 1-leg Supine Bridge with Hamstrings Catch

Written on January 24, 2022 at 3:29 pm, by way of Eric Cressey

 Nowadays’s visitor submit comes from Cressey Sports activities Efficiency – Massachusetts trainer, Josh Zall.

The 1-Leg Supine Bridge with Hamstrings Catch is an workout we’ve been prescribing extra ceaselessly of past due with a large number of our extra complex athletes at Cressey Sports activities Efficiency. A dynamic “drop-catch” provides an array of advantages for all athletes irrespective of their selected athletic undertaking.

Vital Concerns:

When an athlete who’s younger, untrained, or usually hypermobile dives into this motion with out the power to adequately slow down, it may be too difficult to power a treasured adaptation. For an workout that begins in a static place and briefly transitions right into a dynamic motion that calls for coordination, ensuring the athlete is talented on the whole hamstring energy and motor keep watch over is vital.

The power to get into and hang a single-leg bridge is the one true prerequisite for prescribing this motion in a program.


The publicity to a co-contraction is among the largest prizes of this motion. A co-contraction is a simultaneous contraction of the agonist and antagonist muscular tissues to stabilize a joint in opposition to opposing forces, and the power to create a co-contraction is a key for joint and connective tissue well being for athletes. With hamstring traces plaguing athletes of all sports activities, with the ability to create a unilateral co-contraction and create concentric job with the hamstring in a lengthened place is necessary for decrease limb well being (assume preliminary touch and take-off section of a dash; entrance foot strike in a glass’s supply; or any aspect shuffles).

One thing essential to remember is that co-contractions don’t seem to be a central apprehensive gadget phenomenon, so exposing your frame to scenarios the place you wish to have to co-contract whilst fatigued is essential for connective tissue well being. With that being mentioned, that is an workout that I usually program for an athlete as accent paintings or in a motion (dash/agility) day of their program – normally for 4-8 reps according to set.

A easy method to regress to this motion could be not to permit for over the top knee extension at the catch. The other could be true when progressing this motion — “catching” at end-range or just about end-range knee extension would building up the trouble.

Revel in!

Concerning the Creator

Josh Zall serves as a Power and Conditioning trainer at Cressey Sports activities Efficiency. He earned a Bachelor’s Level in Recreation and Motion Science at Salem State College, and has internship training enjoy from each CSP-MA and Saint John’s Preparatory Academy in Danvers, MA. 

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