“Proximal stability promotes distal mobility.” This adage holds true for every body region and the hamstrings are no exception. Neuromuscular control of the lumbopelvic region is absolutely imperative to all lower extremity biomechanics, especially to optimal hamstring function during normal sport activities. Improving performance of the proprioceptive system at differing joint angles and body positions through technique-based exercises, balance drills, and plyometric exercises is key. A neuromuscular control program “aims to stimulate the proprioceptive pathways and the processing of such information, with planned and unplanned movements, and, through repetition and practice, alter the neuromuscular response and allow adaptive changes to occur.”
A 2009 study by Cameron et al looked at the effects of the "HamSprint Drills” warm up routine on lower limb neuromuscular control of Australian Rugby players. They found that after 6 weeks of performing the HamSprint drills, the players in the intervention group significantly improved their kinesthetic body awareness and lower limb neuromuscular control in comparison to a usual warm up of stretching and running. The HamSprint Drills were all specifically tailored to the improvement of running technique, coordination, and hamstring function. They included movements like high knee marching, ankle pops, leg cycling, quick support drills, pawing, falling starts, 3-point starts, and squat jump and gos.
Here, I demonstrate just a few of the HamSprint Drills. For a more detailed list, check out Cameron et al 2009. Effect of HamSprint Drills training programme on lower limb neuromuscular control in Australian football players.