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TrainersEye · Hip & Hamstring Health
Hip & Hamstring AB
Trainer's Eye
Phase 5 · Speed and return · Session AB

Cut.
Turn.
Hold the line.

Change of direction — where the groin and the gluteal tendon take their biggest loads.

  • ABsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Adductors are hip flexors too

The groin muscles help flex and stabilise the hip, which is why they work hard in every stride and every change of direction.

The Copenhagen programme

Adding the Copenhagen adduction exercise reduced groin problems by about 41% in footballers over a season.

Hip strength and the knee

Hip abductor and rotator strength changes how the knee tracks. Knee pain is often a hip problem in disguise.

Three couplets · two rounds · twelve minutes · hips that drive you

A

Backward

Backward running + fast kickbacks
A1

Backward running

60 s · steps to beat

Run backwards with short driving steps, staying on the balls of the feet.

Easier walk backwards  ·  Harder faster

R1R2—
A2

Fast hip extension kickbacks

15/side · ×2

Hand on a wall; drive the straight leg back fast and control the return.

Easier slower  ·  Harder ankle weight

R1R2
B

Zig-zag

Zig-zag runs + cutting steps
B1

Zig-zag runs

60 s · steps to beat

Run a zig-zag with a sharp change of direction every three steps.

Easier wider turns  ·  Harder sharper turns

R1R2—
B2

Cutting steps

8/side · ×2

Plant the outside foot, push hard across the body, and accelerate two steps out.

Easier slower plant  ·  Harder faster

R1R2
C

Distance

Broad jump + triple hop
C1

Broad jump and walk back

60 s · slow reps

Jump forward off both feet, stick the landing two seconds, walk back.

Easier step forward  ·  Harder further

R1R2—
C2

Triple hop

6/side · ×2

Three linked hops on one leg, sticking the third; smooth rather than maximal.

Easier two hops  ·  Harder further

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Speed is where hamstrings tear, so speed is trained last and trained properly.
  2. Build up: two fast sessions a week, never on back-to-back days.
  3. Any grab, twinge or tightness at speed — stop that session and go back one phase.
  4. Keep the Nordic and one carry a week for life. That is the maintenance dose.

Tick it off

MovementRound 1Round 2Best
A1Backward runningsteps in 60 s —
A2Fast hip extension kickbacks15/side
B1Zig-zag runssteps in 60 s —
B2Cutting steps8/side
C1Broad jump and walk backslow reps in 60 s —
C2Triple hop6/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-AB