A great injury prevention movement is the glute-ham raise. Done after a warm up and prior to competition it will significantly reduce the odds of hamstring strains in running athletes in sports like Soccer, Football and Sprinting.
To perform the movement:
Begin in a tall kneeling position on a cushion or pillow.
Partner grabs and holds ankles to ground or hook your feet under a stable surface.
Keeping your torso neutral and your thighs in line with your body, bend forward at the knees, using your hamstrings to control the speed of your forward bend.
Go as far as you can without cramping, pain or falling to the ground.