The Role of Eccentric Training in Injury Reduction and Performance

Woman stretching elastic band

In most sports, the moments that matter happen fast. Sprinting, changing direction, landing from a jump — these explosive movements are where games are won or lost. They’re also where injuries often occur. What many people overlook is the critical role that eccentric strength plays in helping athletes not only perform these actions but control them.

For young athletes, developing eccentric strength is a key part of building resilient, high-performing bodies. It’s often the missing link in both performance programs and injury prevention strategies.

What Is Eccentric Training?

Every movement has three phases: concentric, isometric, and eccentric.

    •    Concentric: when the muscle shortens, like when pushing out of a squat.

    •    Isometric: when the muscle holds tension without moving, like holding a plank.

    •    Eccentric: when the muscle lengthens under tension, like lowering into a squat or landing from a jump.

Eccentric training focuses on that lengthening phase. For example, slowing down the descent in a push-up or squat is a simple form of eccentric work. More advanced versions include exercises like Nordic hamstring curls, slow eccentric pull-ups, or controlled depth jumps.

These movements teach athletes how to absorb force — a critical skill in every sport.

Why Eccentric Strength Matters

Most injuries in sports happen during the eccentric phase. Think of an athlete decelerating to change direction, landing from a rebound, or suddenly stopping after a sprint. If the body can’t absorb and control those forces effectively, the risk of injury goes up.

This is especially true with soft tissue injuries like hamstring strains or non-contact ACL tears. Eccentric training improves the body’s ability to decelerate and stabilize during high-stress movements. In simple terms, it teaches athletes how to put on the brakes safely.

The Science Behind Eccentric Work

Research supports the benefits of eccentric training in reducing injuries. One of the most studied examples is the Nordic hamstring curl, which has been shown to significantly reduce hamstring injury rates in athletes when used consistently in training.

Other studies have found that eccentric training can lead to increased tendon stiffness, improved joint stability, and even enhanced performance in jumping and sprinting. It’s not just about injury prevention — it’s also about unlocking greater force production and movement efficiency.

Eccentric Training for Young Athletes

When applied properly, eccentric work is safe and highly effective for youth athletes. The key is progression and appropriate volume.

At younger ages, eccentric training can be introduced with bodyweight movements that emphasize control and technique. For example:

    •    Slow lowering squats (3–5 seconds on the way down)

    •    Eccentric push-ups (lowering slowly, then resetting at the top)

    •    Band-resisted deceleration drills

    •    Partner-assisted Nordic curls with limited range

As athletes mature and develop better body control, more challenging eccentric movements can be introduced, always with an emphasis on form and quality over quantity.

Common Mistakes to Avoid

One mistake coaches often make is skipping eccentric training entirely or only including it in advanced phases. Another is overloading athletes too quickly. Eccentric movements can cause more muscle soreness than other types of training, so it’s important to introduce them gradually.

Another pitfall is treating eccentric training like a trend or gimmick, rather than a structured component of long-term athletic development. When programmed intentionally, it becomes one of the most powerful tools in the coach’s toolbox.

Final Thoughts

Eccentric strength is a fundamental part of how athletes control their bodies, stay healthy, and perform at a high level. In a world where speed and explosiveness are heavily emphasized, we can’t afford to overlook the importance of slowing down — literally.

For young athletes, learning how to absorb force safely is just as important as learning how to produce it. Eccentric training bridges that gap.