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

The kick.
Built up.
Not guessed at.

Kicking is the classic quadriceps mechanism — so it is rehearsed in stages, slowly, before it happens at speed.

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

Kicking is the classic mechanism

Quadriceps strains most often happen in kicking and sprint acceleration, when the muscle is lengthening under high force.

Rectus femoris crosses two joints

It bends the hip and straightens the knee, so it is stretched at both ends during a sprint or a kick — which is where it tears.

Strength at length

Building strength in a lengthened position transfers better to sprinting and kicking than strength in a shortened one.

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

A

Run

High-knee run + leg swing drill
A1

High-knee run

60 s · slow reps

Knees to hip height with a fast turnover, landing under the hips.

Easier marching  ·  Harder faster

R1R2—
A2

Controlled kick drill

10/side · ×2

Hand on a wall; swing the leg forward to hip height and control it back — no snap.

Easier smaller swing  ·  Harder higher swing

R1R2
B

Wall

Wall drive holds + wall switches
B1

Wall drive holds

60 s · slow reps

Hands on a wall, body leaning; hold one knee up at hip height, then swap.

Easier shorter holds  ·  Harder lower lean

R1R2—
B2

Wall drive switches

12/side · ×2

In the same lean, switch the legs fast and hold the new position one second.

Easier slower switch  ·  Harder faster switch

R1R2
C

Swing

Front-back swings + side-to-side swings
C1

Leg swings — front to back

60 s · slow reps

Hand on a wall; swing the straight leg forward and back through a free range.

Easier smaller swing  ·  Harder bigger swing

R1R2—
C2

Leg swings — side to side

12/side · ×2

Swing the leg across the body and out, hips square, through a controlled range.

Easier smaller swing  ·  Harder bigger swing

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
A1High-knee runslow reps in 60 s —
A2Controlled kick drill10/side
B1Wall drive holdsslow reps in 60 s —
B2Wall drive switches12/side
C1Leg swings — front to backslow reps in 60 s —
C2Leg swings — side to side12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-AA