Participants are required to kneel on a gym mat keeping their hips in a slightly flexed position and to slowly lower themselves in a controlled manner as far as they could towards the ground. When they can no longer lower themselves as such, they are instructed to utilise their arms to buffer the fall and touch their chest off the ground, while maintaining tension in their hamstrings. Once their chest touches the ground they are instructed to immediately return to the starting position by pushing up with their hands

Participants are required to kneel on a gym mat keeping their hips in a slightly flexed position and to slowly lower themselves in a controlled manner as far as they could towards the ground. During this exercise, participants are attached to a weighted pulley cable system via a chest attachment. A sufficient amount of assistance is given to allow the participant to lower to 30 degrees of knee flexion. When they can no longer lower themselves as such, they are instructed to utilise their arms to buffer the fall and touch their chest off the ground, while maintaining tension in their hamstrings. Once their chest touches the ground they are instructed to immediately return to the starting position by pushing up with their hands

Week 1 - 1 session per week consisting of 2 sets of 5 reps of the exercise Week 2 - 2 sessions per week consisting of 2 sets of 6 reps of the exercise Week 3 - 3 sessions per week consisting of 3 sets of 6 reps of the exercise Week 4 - 3 sessions per week consisting of 3 sets of 8 reps of the exercise Weeks 5 and 6 - 3 sessions per week consisting of 3 sets of the exercise. Set 1 with 12 reps, set 2 with 10 reps and set 3 with 8 reps.

This will be measured using devices that measure the eccentric strength of the hamstrings during the Nordic hamstring exercise. The devices are called the Hamstring Solo device and the Nordbord device. Participants will kneel on the padded surface of the device with their lower limbs held in position just above the ankles. The ankle supports have load sensitive cells. The participants will be asked to complete the nordic hamstring exercise. This involves them folding their arms across their chest and slowly lowering themselves towards the ground by allowing their knees to slowly straighten. The load cells will record the force (newtons) during the exercise for each leg.

This will be measured using devices that measure the eccentric strength of the hamstrings during the Nordic hamstring exercise. The devices are called the Hamstring Solo device and the Nordbord device. Participants will kneel on the padded surface of the device with their lower limbs held in position just above the ankles. The ankle supports have load sensitive cells. The participants will be asked to complete the nordic hamstring exercise. This involves them folding their arms across their chest and slowly lowering themselves towards the ground by allowing their knees to slowly straighten. The load cells will record the force (newtons) during the exercise for each leg. The distance from the load cells to the knee joint will be measured (meters) to calculate the moment in Newton meters for the exercise

This will be measured by assessing the number of repetitions of the single leg bridge exercise to failure

Participants will use a ten point numerical rating scale to record the level of muscle soreness after training sessions. The scale will range from 0 to 10 where 0 is no pain and 10 is the most severe pain imaginable.