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

Thirty sessions.
Both legs.
Within ten per cent.

Graduation: the squeeze, the quad break point, the single-leg squat and the hop — side by side, written down.

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

Return is judged on symmetry

Readiness is judged on strength and hop symmetry between legs, not on weeks passed.

The squeeze test

Squeeze strength between the knees at 45° tracks with groin injury risk and is the most useful single number to retest weekly.

Ten per cent is the line

A strength difference of more than about ten per cent between sides is usually treated as unfinished rehabilitation.

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

A

Groin test

Squeeze final + Nordic break point
A1

Adductor squeeze — final test

60 s · slow reps

Same ball, same 45°; compare the effort and any pain with sessions 6, 12 and 24.

Easier gentler  ·  Harder harder

R1R2—
A2

Reverse Nordic break-point retest

6 reps · ×2

Lean back slowly and mark the angle where control goes; compare with session 24.

Easier smaller range  ·  Harder lower

R1R2
B

Quad test

Single-leg squat + hop for distance
B1

Single-leg squat — final test

60 s · slow reps

Count clean single-leg squats to a chair in 60 s each side; within 10% is the target.

Easier higher chair  ·  Harder lower chair

R1R2—
B2

Single-leg hop for distance

6/side · ×2

Hop as far as you can and stick it; measure both legs and compare.

Easier hop and step down  ·  Harder further

R1R2
C

Speed test

Sprint drill + wall sit endurance
C1

Sprint mechanics check

60 s · slow reps

Sixty seconds of A-skips and accelerations; note any grab, pull or asymmetry.

Easier march and walk  ·  Harder faster

R1R2—
C2

Wall sit endurance — final

2 × max · ×2

Hold at 90° to failure, twice, and compare with session 18.

Easier higher position  ·  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
A1Adductor squeeze — final testslow reps in 60 s —
A2Reverse Nordic break-point retest6 reps
B1Single-leg squat — final testslow reps in 60 s —
B2Single-leg hop for distance6/side
C1Sprint mechanics checkslow reps in 60 s —
C2Wall sit endurance — final2 × max
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-AD