The Elevated Athlete Podcast EPISODE 18 - DEREK HANSEN. THE 10x10 PROTOCOL & OTHER WORDLY WISDOM!
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Feb 21, 2025 
Derek Hansen, a track and field expert with a rich background in sprinting and rehabilitation, shares his journey and unique training philosophy. He emphasizes the power of simplicity in coaching and highlights the importance of tailored rehabilitation strategies. The conversation dives into the biomechanics of hamstring injuries and the innovative 10x10 protocol, designed to enhance athletic performance. Hansen champions a human-centric approach to training, stressing the significance of positive mindset and relatable communication.
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Transcript
Start Rehab Early
- Start rehab immediately, even if it's just light movement.
- Early movement sets the course for recovery and builds confidence.
Athlete-Dictated Progression
- Progression in rehab is determined by the athlete's current abilities, not external timelines.
- Focus on building confidence through manageable outcomes.
Early Hamstring Rehab
- Use drills like marching, skipping, and running A's in early hamstring rehab.
- Gradually progress to short accelerations, focusing on safe volume and confidence building.