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TrainersEye · Quad, Thigh & Groin Health
Quad & Groin G
Trainer's Eye
Phase 2 · Adductors and groin · Session G

The Copenhagen.
Forty-one
per cent.

Phase 2 opens on the drill that cut groin problems by around 41% in a full season — built up properly, one lever at a time.

  • Gsession
  • P2Groin
  • 12:00on the clock
  • — donecompleted

The Copenhagen programme works

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

Groin pain is five problems

Adductor-, iliopsoas-, inguinal-, pubic- and hip-related pain are separate entities with separate plans. Adductor-related is by far the most common.

Adductor longus is the usual one

Of the adductor group, adductor longus is injured far more often than the rest, usually where it meets the pubic bone.

Three couplets · two rounds · twelve minutes · a thigh that holds

A

Pull in

Standing adduction + Copenhagen reps
A1

Standing adduction — resisted

60 s · slow reps

Towel round the ankle pulled outward; sweep the leg across the body against it.

Easier less tension  ·  Harder more tension

R1R2—
A2

Copenhagen reps — short lever

8/side · ×2

Bottom knee down, top knee on the chair; lower the hips halfway and lift back up.

Easier holds only  ·  Harder long lever

R1R2
B

Step wide

Lateral lunge + slide-outs
B1

Lateral lunge

60 s · slow reps

Step wide, sit into that hip with the other leg straight; push back to the middle.

Easier smaller step  ·  Harder hold a backpack

R1R2—
B2

Adductor slide-outs

12/side · ×2

Standing, one foot on a towel; slide it out to the side and pull it back in.

Easier shorter slide  ·  Harder further out

R1R2
C

Hold

Side plank + squeeze bridge
C1

Side plank

60 s · seconds held

Elbow under the shoulder, hips high; count the seconds held in a straight line.

Easier knees down  ·  Harder top leg raised

R1R2—
C2

Adductor squeeze bridge

15 reps · ×2

Ball between the knees; squeeze hard and bridge up, holding the squeeze throughout.

Easier no squeeze  ·  Harder one leg

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. The adductors are the most neglected muscle group in sport and the most commonly injured in the groin.
  2. The Copenhagen progression runs through this phase: isometric, short lever, long lever, then reps.
  3. Test the squeeze weekly — it is the single most useful number you can track for a groin.
  4. Sharp pain at the pubic bone during a squeeze means drop a level, not push through.

Tick it off

MovementRound 1Round 2Best
A1Standing adduction — resistedslow reps in 60 s —
A2Copenhagen reps — short lever8/side
B1Lateral lungeslow reps in 60 s —
B2Adductor slide-outs12/side
C1Side plankseconds held —
C2Adductor squeeze bridge15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-G