There are several things in this world we should care less about:
– Split ends
– The Real Housewives
And there are several things we should care more about:
– J.R.R. Tolkien
– Cookie dough ice cream
– Groin strengthening
From an injury prevention standpoint, groin strengthening is your friend. And yes, it’s just as important at unicorns.
More often than not, I see people training the hip abductors, which is great for hip external rotation, knee stabilization, and change of direction ability. But the hip adductors, namely, groins, deserve some loving, too.
What are the groins?
Funny enough, less than 10% of people actually know what muscles make up the “groins.”
Here we go:
– Adductor brevis
– Adductor longus
– Adductor magnus
If you didn’t know these, are you even a certified coach?
Kidding. Except, buy your anatomy textbook. This shit is crucial.
It’s crucial because pulled groins are becoming common in the sports world, especially soccer. We must know what muscles are at play so we can train them better to do their job: hip adduction, knee flexion, hip flexion and extension – all actions involved in sprinting and changing direction.
As coaches, we need to do better with groin work. Not many strength and conditioning programs are sprinkling it in.
Whether you’re a strength coach, soccer coach, or technical trainer, this exercise proves useful both in the weight room and on the field.
Not only does this activate the groin of the moving leg, it incorporates a major hip stability component for the still leg. The side plank component is excellent for added anti-rotation and anti-extension core work.
Please ensure the body is in line and the shoulders don’t internally rotate forward. I like to cue my athletes to squeeze their glutes and “open up” their chest while reaching their hand to the sky. Perform 2-3 sets 8-10 reps each side.