I accept cookies from this site

We use cookies to help make this website better. To find out more about the cookies we use, please read our Cookies Policy. If you continue without changing your cookie settings, you consent to this use, but if you want, you can find information in our Cookies Policy about how to remove cookies by changing your settings.

LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning

Corrective exercise strategies

Sitting groin stretch - sitting adductor stretch

Position the muscle group and joint

  • To isolate the adductors the stretch should be completed in a sitting position.
  • Rest the back against a wall and place the heels together, allowing the legs to fall laterally as illustrated.
  • If there is nothing to lean your back against, use your arms to support the body, and keep the back straight.

Figure 10. Adductor muscle wall stretch. Side view. Note the subject places his back to the wall.

Figure 11a. Adductor muscle wall stretch. Front view.

Figure 11b. Adductor muscle wall stretch. Front view deeper stretch.

Find zero tension

  • Start with the feet far enough from the body such that there is no awareness of tension in the groin muscles.

Find the first awareness

  • Bring the feet toward the pelvis a little at a time until that first gentle tension is felt in the groin muscles.

Less is best

  • You may feel tension only in one leg initially. That leg may have the shorter muscle group. Do not change position until the tension is gone.
  • The goal is more length in the shorter muscle group and more symmetry with the opposite leg.

Allow the loss of tension

  • Hold completely still until the tension in the groin muscle can no longer be felt.
  • Repeat the stretch a second time.