Hamstring Strength & Flexibility Testing

Hamstring injuries are one of the most common and disruptive issues in Gaelic games. They reduce training availability, impact performance, and often recur when underlying strength or flexibility deficits go undetected. Connacht GAA now offers a: HRIG hamstring strength testing combined with flexibility assessments.

 

What is the HRIG Device?

The HRIG measures isometric hamstring strength safely and accurately. It provides clear, objective data for both limbs, allowing coaches to:

· Identify strength deficits and left–right asymmetries

· Flag players at increased injury risk

· Monitor rehab progress after hamstring or ACL injuries

· Track changes across off-season, pre-season, and in-season blocks

· Build individualised strength programs based on real numbers

 

Procedure

To give players the most comprehensive assessment possible, each session includes two key flexibility tests alongside HRIG strength testing:

1. Sit-and-Reach Test

Assesses overall hamstring and lower-back flexibility, helping identify players who may be limited in their range of motion during sprinting, bending, and kicking.

2. Straight-Leg Raise (SLR) Test

Measures hamstring mobility on each leg independently and highlights differences that may affect acceleration mechanics or increase injury risk.

 

This combination allows us to identify:

· Strong but tight players

· Flexible but weak players

· Asymmetries in mobility or strength

· Restrictions that impact sprinting or kicking

· Players who need targeted mobility or strength work

 

Testing Is Available Year-Round

While the off-season is the ideal window to fix deficits and build strength without match load, HRIG testing is valuable at any stage of the year, including:

· Pre-season: establish baselines and target weaknesses

· In-season: monitor fatigue, keep players robust, and prevent repeat issues

· Post-injury: assess readiness to return and track progress through rehab

· Rehab phases: use HRIG to measure improvements, guide load, and speed up recovery

· Before high-load weeks or important games: identify players who may need adjusted training

Testing takes 5–10 minutes per player and can be integrated into a full fitness testing package.

 

Who Should Get Tested?

· Senior, U19, and U17 squads

· Players with a history of hamstring tightness, strains, or cramping

· Anyone returning from hamstring or ACL injury

· Players who want to improve speed, power, and resilience

 

What Does the Assessment Include?

– Isometric hamstring strength testing with HRIG

– Sit-and-Reach flexibility test

– Straight-Leg Raise (SLR) test

– Analysis of peak force, asymmetry, and flexibility scores

– Comparison to normative data and positional averages

– Individualised recommendations for strength, mobility, and injury reduction

 

How to Book Testing for Your Club

Connacht GAA provides team testing throughout the off-season, pre-season, and in-season. Sessions can be arranged at the Connacht GAA Centre.

To enquire or book: Danny Forde – Strength & Conditioning Officer, Connacht GAA Daniel.forde.connacht@gaa.ie

Club Team Price: €400 for testing (retests are done at a reduced rate).

Single Player: €50/session or 3 sessions for €100.