By Randall Cooper, Sports & Exercise Physiotherapist
If you’ve ever done Nordic hamstring curls, you know what eccentric training feels like. Brutal. But effective.
In Episode 5 of Exercise Matters, I break down eccentric exercise - what it is, why it matters, and how it fits into performance, rehab, and everyday training. It’s a big topic, and it’s one that’s getting more attention in sports science for good reason.
🎧 Listen to the full episode here
What Is Eccentric Exercise?
It’s simple: eccentric contractions involve your muscles lengthening under load. Think of:
- Lowering a dumbbell
- Walking downstairs
- Landing from a jump
These movements generate more force (up to 60% more) than their concentric counterparts and require less energy to perform. That combo makes them ideal for high-performance athletes and also for people recovering from injury or with limited exercise tolerance.
But - eccentrics come with more DOMS, especially if you go in unprepared. So the key is smart programming and gradual exposure.
Performance Benefits
Eccentric training isn’t just about fixing things. It improves:
- Strength
- Speed
- Power
- Change of direction
- Jump height
It does this by reshaping muscle-tendon architecture - lengthening muscle fascicles, increasing tendon stiffness, and boosting neural drive. Flywheel devices, Nordic curls, tempo squats, and controlled plyometrics all work if programmed correctly.
Put simply: if your sport involves landing, sprinting, or changing direction (which is almost every sport), eccentric training should be part of your plan.
Rehab & Injury Prevention
It’s also a staple in injury prevention - especially for:
- Hamstrings
- Achilles tendon
- Patellar tendon
- ACL rehab
Nordic hamstring exercises alone can reduce hamstring strain risk by up to 50%. And eccentric loading continues to be one of the most evidence-based approaches for tendinopathies. The goal is not just pain reduction but building resilience.
So Why Isn’t It Used More?
A few reasons:
- Misconception that it’s just for rehab
- Fear of soreness or injury
- Lack of understanding in how to program it
In reality, eccentric bias can be as simple as slowing down the lowering phase of a lift, adding tempo reps, or including specific exercises like RDLs or decline squats. You don’t need a flywheel to get started, though if you’ve got one, they’re a great tool.
Practical Advice
- Start light. Eccentrics can be intense - progress gradually.
- Quality > load. Control the movement. Avoid rushing.
- Be consistent. A few quality sets each week will do more than a “shock” session once a month.
- Blend it in. Combine with concentric and isometric training as part of a periodised program.
Whether you’re returning from injury, chasing performance gains, or just want to move better as you age - eccentric training needs to be on your radar.
