03/02/2026
🔵 Hamstring Capacity Self-Assessment ⚪️
Hamstring injuries are among the most common injuries in GAA and soccer. Previous injury, inadequate strength, heavy training loads and the demands of repeated max speed efforts all contribute to this increased risk of injury.
The Single-Leg Bridge Endurance Test (SLBET) is a simple and practical way to assess hamstring strength and overall load tolerance. Similar to the single-leg calf raise test, it can be a valuable tool for both injury risk screening and monitoring rehabilitation progress.
✅ How to perform the test:
- Place your heel on a bench with the knee flexed to 30° and the hip at 45°.
- Cross your arms over your chest.
- Keep the opposite hip and knee flexed to 90°.
- Perform single-leg bridges in time with a metronome (1 second up / 1 second down).
- Continue until fatigue, missed reps or loss of proper technique.
A score of 20–30 reps per side is generally considered acceptable. Pitch athletes should aim for the higher range and more.
Keep in mind, the SLBET does not measure isolated hamstring endurance alone. Instead, it reflects overall posterior chain endurance.
Like the calf raise test, this assessment doesn’t tell the full story of injury risk, but it can highlight weaknesses and guide training priorities to help reduce your chances of injury.
