Do not exercise beyond a pain threshold of 2/10. If hamstring pain is above this level, stop and seek medical advice. Ice hamstring following Days 1-3 or if pain is above 2/10. Perform static stretches following each session.

Day 1 - Pool (1m depth). Walk 5 widths of a pool, followed by 3 x 1 minute static hamstring stretch (injured leg), separated by 1 minute stretch on non injured leg. Jog 1 width, walk backwards 1 width x 6.

Day 2 - Grass or track. Perform 10 x 100m with a 1 minute recovery. Record times for each interval.

Day 3 - Perform 5 x 10 repetitions (with 60 seconds recovery) of Swiss Ball Ham Sandwich exercise (page 56, The Core Workout), followed by 2 x 6 x 100m with a jog back recovery, and 3 minutes between sets.

Day 4 - Pool (1m depth). Walk 1 width backwards, 1 width forwards for a total of 8 widths. Static stretch 3 x 1 minute. Forward walking lunge x 1 width, followed by 1 width jogging with butt kick (flicking heels toward buttocks) x 6, 2 minute rest. 12 widths alternating between backwards walking, forward jogging with heel flicks and forward lunge.

Day 5 - rest

Day 6 - Grass or track. Perform 10 x 100m with a 1 minute recovery. Record times for each interval and compare to Day 2.

Day 7 - 5 x 30m accelerations from a walking start, walk back recovery, 2 minute rest. 5 x 60m (20/10/20/10) hollow sprint - accelerate 20m, slow down to a walk for 10m, accelerate 20m, slow down to a walk for 10m.

Day 8 - Perform 5 x Fitness 4 Rugby Diamond Drill (link: speed_agility/agility) with 60 seconds recovery. Repeat for 3 sets. Record times.

Day 9 - rest

Day 10 - Participate in rugby session and assess fitness for return to playing.