Mixed
Enhanced Negative Work-based Training (ENT) improves the hamstrings-to-quadriceps (H:Q) ratio in semi-professional soccer players, potentially reducing injury risk, while traditional weight training does not.
To reduce hamstring injury risk, incorporate flywheel-based eccentric training into your weekly routine. This specific type of training improves the balance between hamstring and quadriceps strength, which traditional weight training fails to do. This is particularly important during the competitive season.
Overall, quadriceps and hamstrings strength increased in both ENT and CON... but the hamstrings-to-quadriceps ratio increased in ENT (0.31, 0.22/0.40) but not in CON (0.03, -0.18/0.24).
Why this rating
Same RCT design as N1, with clear statistical significance for the H:Q ratio difference between groups.
Source
Effects of in-season enhanced negative work-based vs traditional weight training on change of direction and hamstrings-to-quadriceps ratio in soccer players
Giuseppe Coratella et al. · Biology of Sport · 2019
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