High-Speed Exposure Workbook for Football
Omniathlete Applied Series
A practical workbook that accompanies the blog article High-Speed Exposure in Football, Part 1: Hamstring Injury Risk, Rehabilitation and Return to Play. It brings together an exposure tracker in Excel and a return-to-sprint checklist in PDF, for use by performance, medical and coaching staff.
What the worbook includes
- Exposure tracker (Excel, blank and example versions).
Records, for each player, the runs at or above 90% and 95% of individual maximal speed, and shows the chronic mean, flags for gaps and rapid rises, and weekly charts for the single player and for the squad.
- Return-to-sprint checklist (PDF).
Five stages, from tolerance to football-specific training, each with criteria to advance, rationale, dates and sign-off fields.
How it is intended to be used
The tracker is updated weekly from GPS, radar or laser data and highlights players in whom high-speed exposure has lapsed or has risen rapidly compared with their recent weeks. The checklist supports a criteria-based progression after hamstring injury, with criteria agreed by the physiotherapist, the strength and conditioning coach and the head coach before each stage begins.
Download your free copy
The workbook is provided as a single ZIP file (about 0.2 MB) containing the blank tracker, the example tracker and the checklist.
Evidence and limitations
The tracker applies percentages of each player’s own maximal speed, in line with the studies discussed in the article. No threshold has been validated for injury prediction, so the thresholds and alert parameters are working defaults that can be modified. The tools support decisions made by qualified staff and do not replace individual clinical or performance assessment.
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