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

Cut.
Cross.
Hold the groin.

Change of direction — the highest loads the adductors ever meet, trained under control.

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

Change of direction loads the groin

Cutting and side-stepping put the adductors under the highest loads they meet. That is trained in Phase 5.

Warm-up programmes work

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

Previous injury predicts the next

A history of groin or quadriceps injury is the strongest single predictor of the next one. What happens between episodes decides it.

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

A

Angles

Zig-zag runs + cutting steps
A1

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—
A2

Cutting steps

8/side · ×2

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

Easier slower plant  ·  Harder faster

R1R2
B

Cross

Carioca + shuffle sprint
B1

Carioca

60 s · steps to beat

Travel sideways crossing the trail leg in front and behind, hips turning.

Easier slower  ·  Harder faster

R1R2—
B2

Shuffle sprint

10 reps · ×2

Five shuffle steps sideways, then two hard steps forward; alternate the lead.

Easier shuffle only  ·  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. 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
A1Zig-zag runssteps in 60 s —
A2Cutting steps8/side
B1Cariocasteps in 60 s —
B2Shuffle sprint10 reps
C1Broad jump and walk backslow reps in 60 s —
C2Triple hop6/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-AB