1. **[00:00] Introduction** Adam Loiacono introduces Derek Hansen and outlines the focus on sprint training, hamstring rehab, and the 10x10 test. 2. **[02:15] Why Speed Matters in Sports** Derek explains the importance of speed for athletes in various sports and how it impacts overall performance and injury prevention. 3. **[06:30] Early Hamstring Rehab** Key strategies for early-stage hamstring rehab, focusing on mobility, strength, and safe exercises. 4. **[12:45] Return-to-Play Approach** Derek’s philosophy on gradual progressions to safely return athletes to competition while minimizing the risk of re-injury. 5. **[18:00] The 10x10 Test Explained** An introduction to the 10x10 test, its purpose, and how it helps assess and improve sprint performance. 6. **[24:20] Common Rehab Mistakes** Derek outlines common mistakes made during hamstring rehab and offers tips to avoid them. 7. **[30:05] Sprint Mechanics & Efficiency** Discussion on improving sprint mechanics to enhance performance and reduce injury risk. 8. **[34:50] Reintroducing Sprinting into Rehab** How and when to safely incorporate sprinting back into an athlete’s rehab routine. 9. **[40:15] Practical Tips for Coaches & Therapists** Actionable advice for implementing sprint training and rehab strategies for athletes at all levels. 10. **[45:00] Final Thoughts** Derek’s final insights on the critical role of speed training and recovery in athletic performance.
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In this episode of The Finding Small Wins Podcast, Dr. Adam Loiacono sits down with elite sprint coach Derek Hansen to explore the world of speed training and hamstring rehabilitation. Derek shares his expert insights on early rehab strategies, return to play, and his renowned 10x10 test for sprinting. Tune in to discover practical tips on maximizing performance, reducing injury risk, and speeding up recovery for athletes at all levels.
Key Topics:
Derek’s approach to sprint training and injury prevention
Early activities for hamstring rehab and recovery
The 10x10 test and its role in improving speed and return to play