Sports training
Hamstring and groin injury prevention
Two short programmes with trial results in men's football. The Nordic hamstring exercise, built up over 10 weeks to three sessions a week and kept going once a week in season, cut hamstring injuries by about 70% in Danish players. The Adductor Strengthening Programme, three times a week through pre-season and once a week in season, cut groin problems by 41% in Norwegian semi-professionals. Do this after your warm-up (part 1 of the FIFA 11+ works) or at the end of training, and not in the 48 hours before a match (our suggestion). Do the Nordic block and one adductor level each time.
Warm-up, if you haven't done the 11+
- Skipping2 × 20 mBeginner · Calves, Hip flexors, Quads · 3D demoEasy and springyHarder: Alternate-leg bounding
- Front-to-back leg swings8 each legBeginner · Hamstrings, Hip flexors · 3D demoFront-to-back swings, holding a supportHarder: Contract-relax hamstring stretch (PNF)
- Side-to-side leg swings8 each legBeginner · Adductors, Hip abductors · 3D demoSide-to-side swingsHarder: Wide-angle seated forward fold (Upavistha Konasana)
Nordic hamstring exercise
- Nordic curl2 × 5 in week 1, building to 3 sets of 12, 10 and 8Advanced · Hamstrings, Glutes · 3D demoKneel on a pad while a partner holds your lower legs, hips slightly bent and fixed. Brake the fall for as long as you can, catch yourself with your hands, chest to the floor, then push back up with your hands so the lowering does the workEasier: Slider hamstring curlHarder: Full Nordic curl
Adductor programme, level 1: start here
- Side-lying inner thigh lift (Pilates side kick series)1 set each side, the reps rising each week from 3 towards 15Beginner · Adductors, Abs · 3D demoSide-lying hip adduction, the trial's first level: lie on your side, lift your lower leg, then lower it slowlyEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
Adductor programme, level 2
- Copenhagen plank1 set each side, 3 to 15 repsAdvanced · Adductors, Abs, Shoulders · 3D demoShort lever, with your top knee on a bench: lift your hips into a side plank and lower slowly. Our cue: the trial's wording for this level wasn't availableEasier: Hip adduction machine
Adductor programme, level 3
- Copenhagen plank1 set each side, 3 to 15 repsAdvanced · Adductors, Abs, Shoulders · 3D demoLong lever: a partner holds your top leg at hip height, supporting the knee and ankle; lower your hip towards the floor over about 3 s and lift back upEasier: Hip adduction machine
Tips
- The Nordic schedule from the Danish trial: 27 sessions over 10 weeks, before your usual warm-up. One session of 2 × 5 in week 1; 8 sessions across weeks 2 to 4, building from 2 × 6 towards 3 × 8 to 12 (our arithmetic from the trial's description); 3 sessions a week of 3 sets of 12, 10 and 8 in weeks 5 to 10; then once a week through the season.
- The adductor programme: three sessions a week for 6 to 8 weeks of pre-season, then once a week through the season, moving up a level as each gets easy. A later paper describes the reps rising each week from 3 to 15, about 470 in all over 8 weeks; one set on each side is our reading. If you'd rather use sets, the catalog's Copenhagen dose is 3 sets of 5 to 8 slow reps, or 10 to 20 s holds, per side, knee-supported first.
- Nordics make your hamstrings sore at first, so build up as above. The Copenhagen caused little soreness when it was built up gradually.
- Keep it going: the benefits were shown with high compliance, 91% in the Dutch amateur trial and about 70% in the groin trial, and most amateur players stop.
- Both trials were in men. Programmes that include the Nordic halved hamstring injuries in a review that included women.
- With groin pain now, or after a hamstring strain, use the pain guides first, and leave out the Copenhagen during acute groin pain, as its catalog page says.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More sports training
Injury prevention exercises for runners
Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.
25 minBeginner11 movesOther / check instructions, A bench or box
Plyometrics for runners
A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.
20 minIntermediate8 movesCardio machine
Strength workout for cyclists (gym)
A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.
50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the hamstring and groin injury prevention take?
About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall, An anchor point, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 3 of its 6 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.