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TrainersEye · Quad, Thigh & Groin Health
Quad & Groin Y
Trainer's Eye
Phase 5 · Speed and return · Session Y

Fast hips.
Soft landings.
Clean mechanics.

Phase 5 opens on running mechanics and jumping — power built on the strength of the first four phases.

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

Warm-up programmes work

Structured warm-ups combining strength, balance and landing reduce lower-limb injuries substantially in team sport.

Loading rate matters

How fast the load arrives matters as much as how big it is. That is why sprinting comes last.

The quadriceps is the brake

Deceleration, landing and going downstairs are quadriceps tasks. Weak there, and the knee and hip take the difference.

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

A

March and skip

A-march + A-skip
A1

A-march

60 s · slow reps

Knee up, toe up, heel up; step down under the hip — slow, exaggerated, tall.

Easier hands on hips  ·  Harder faster

R1R2—
A2

A-skip

12/side · ×2

The same shape with a skip between — quiet elastic contacts.

Easier march only  ·  Harder higher and faster

R1R2
B

Jump

Split jumps + soft jump squats
B1

Split jumps

60 s · slow reps

From a lunge, jump and swap the feet in the air, landing in the same depth.

Easier alternating lunges  ·  Harder deeper

R1R2—
B2

Jump squats — soft landing

10 reps · ×2

A small jump from a quarter squat; land quietly and absorb through the quads.

Easier bodyweight squats  ·  Harder higher

R1R2
C

Bound

Bounding + landing hold
C1

Bounding

60 s · steps to beat

Exaggerated long strides driving fully off each leg — count the bounds.

Easier normal running  ·  Harder longer bounds

R1R2—
C2

Landing position hold

5 × 8 s · ×2

Drop into a quarter squat and freeze — knees over the toes, chest tall, weight even.

Easier shallower  ·  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. Sprinting and kicking are where quads and groins tear, so both are trained deliberately and last.
  2. Two fast sessions a week, never on consecutive days.
  3. Any grab or pull at speed — stop the session and drop back a phase.
  4. Keep the squeeze test and one Copenhagen set a week for life. That is the maintenance dose.

Tick it off

MovementRound 1Round 2Best
A1A-marchslow reps in 60 s —
A2A-skip12/side
B1Split jumpsslow reps in 60 s —
B2Jump squats — soft landing10 reps
C1Boundingsteps in 60 s —
C2Landing position hold5 × 8 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-Y