Coach wrote:
The hamstrings are both a knee flexor and hip extender. Hamstring curls work as a knee flexor. Also the hamstring muscles are pennate shaped which act explosively through a short range of motion.Those particular muscles do not need the range of muscle people employ when doing the open kinetic chain leg curl exercise. Think about what the hamstrings are doing when you are speinting and ask if the leg curl is practical. There are better ways to work the hamstrings, the leg curl should only be used for rehab and or correcting imbalances.
Gary Winckler of USTFCCCA and others taught me this. Anyone interested in strength training for track athletes should take their certification courses.
I tried making a comeback in my early 30s back three or so years ago but every time I would get in race shape and my hamstring would go, so I gave up on racing 800m and 1500m again and just focus on 3-5k (unsuccessfully) and public fun runs. But in the last 6 months I've worked out that every 2-3 days if I do a set of 12 reps of the Nordic hamstring curls on AthlenX (see youtube) with an exercise ball, I found that this exercise was a relatively easy way to put some 'meat' into my hamstrings. I then do a set of about 10 reps of standard Nordic drops (but no more as it tends to over do it) my hamstring tends to hold up, I've even raced 1k and 1500m again and doing speed work, I'm now even looking at 800m again.
I have found that doing hamstring curls makes the muscle stiff for 3-4 days afterwards but then they are good for 2-3 weeks, so once a month it might be a good idea to incorporate it into your system. Middle & longer distance runners have the advantage of doing aerobic running while the hamstring is tight while sprinters don't have that luxury, who put daily pressure on your hamstrings.
I also found that the standing one legged superman pose to be useful.
Glut timing is also key.