Efficacy of hamstring Nordic exercise versus mat Pilates exercise in improving hamstring flexibility among college recreational football players

Hamstring flexibility is a vital component of athletic performance, particularly in football players who engage in high-intensity running, kicking, and jumping. Reduced flexibility in these muscles is associated with a higher risk of strain injuries and reduced performance. This study aimed to compare the effectiveness of Pilates exercises and Nordic Hamstring Exercises in improving hamstring flexibility among collegiate male football players aged 18 to 25 years.A comparative experimental study was conducted at Ramakrishna College, SRIPMS, Coimbatore, over a period of six months. Thirty collegiate male football players with hamstring tightness were randomly divided into two groups of fifteen each. Group A underwent Pilates training, while Group B followed a Nordic Hamstring Exercise program. Both groups trained for forty minutes, three sessions per week, over four weeks. Hamstring flexibility was measured using the V-Sit and Reach test and the Active Knee Extension test before and after the intervention. Descriptive statistics and paired t-tests were applied, with a significance level set at 0.05. Both groups demonstrated significant improvements in hamstring flexibility. Group A (Pilates) showed a mean increase of 1.8 cm in the V-Sit and Reach test, whereas Group B (Nordic Hamstring Exercise) showed a greater improvement of 4.92 cm. The results indicated a significant difference within and between groups, with Nordic Hamstring Exercises producing superior and more consistent outcomes. In conclusion, Nordic Hamstring Exercises were found to be more effective than Pilates in enhancing hamstring flexibility in collegiate football players. Incorporating these exercises into training regimens may reduce injury risk, improve flexibility, and enhance overall athletic performance.