Groin Strain Phase 6: Maintenance

Return to your regular training routine now. Include the following exercises as integral components to prevent a recurrence of your injury.

Stretching & mobility

Select from the exercises below for maintenance:

Adductor swings

Dynamic stretching – this movement can become more dynamic or faster.

Teaching point:

  • Swing the leg out sideways, making sure you rotate your leg so your toes point upwards as your leg swings upwards
  • 3 sets for 5 reps

Hip rotation into sumo

Great exercise for hip mobility and quad activation.

Teaching point:

  • Start in a squat position with your toes pointing outwards
  • Lift your knee up and rotate it to the side and drop down into a squat, repeat this with the other leg
  • Remember to stay low in a semi-squat position
  • 3 sets for 6 reps

Walking hamstring sweeps

Teaching point:

  • Both legs to land on the heels
  • Sweeping down with your hands, whilst continuously walking
  • 3 sets for 5 metres

Russian walks

Teaching point:

  • Lift each foot up into a high-knee position as you walk forwards
  • Pushing through the heels and landing on flat feet
  • 3 sets for 5 reps on each side


Select from the exercises below:

Bodyweight squats (with band)

Teaching point:

  • Keep your feet hip-width apart
  • Keep the band just above your knees, maintaining this knee position throughout
  • Keep your knees in line with your toes
  • Go as deep as you feel comfortable
  • 3 sets of 12 reps

Isometric ball squeeze >75%

Teaching point:

  • Lie on your back with a ball (either a small football, medicine ball, or swiss ball) between the knees
  • Squeeze the thighs into the ball, holding the contraction for a few seconds before resting and repeating
  • This exercise can be performed with straight legs or the feet raised and knees at 90 degrees
  • 3 x 8 each position

Long lever adductor holds into Copenhagen

Teaching point:

  • Weight should be going through the foot that’s on the bench
  • Hold for 10 seconds, progress up to 25-30 seconds

Adduction in standing

Teaching point:

  • The working leg is the one with the band around it and is kept straight
  • The standing leg should be slightly bent
  • 3 sets of 8 reps

Lateral lunge

Teaching point:

  • Step to the side keeping the toes forwards and the feet flat
  • Whilst keeping the involved leg straight, squat through the hip of the involved leg ensuring that the knee is in line with the foot
  • 3 sets of 6 reps


Select from the exercises below:

Ice skaters dynamic

Teaching Points:

  • Dynamic ice skaters on your toes
  • Increase speed and energy of this drill
  • 3 sets of 5 metres

Crab walk dynamic

Teaching Points:

  • Dynamic crab walks on your toes
  • Increase speed and energy of this drill
  • 3 sets of 5 metres


Select from the exercise below:

High knee march

Teaching Points:

  • This is a functional exercise that helps transition to running and more explosive exercises later on
  • March forwards on your toes driving your knees high
  • 3 sets of 5 metres

Quick feet & hold

Teaching point:

  • Start standing on the right leg
  • March 3 steps and hold strong on landing
  • Repeat x 6 each leg

Exit criteria

Complete the program

If you have been back into normal training for a few weeks and stayed injury-free then complete/close this program.

However, we recommend you continue with some maintenance exercises as part of your normal training routine.

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