Adductor Squeeze Isometric
5 × 10 s · rest 30s
0/5
Always the opener. If this is tender today, do only this and stop.
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Week 1 · Session B · Adductor Strength & Groin Armour
The adductor longus is the single most-strained tissue in hockey, and adductor-strength programmes have one of the strongest injury-reduction signals in sport. This is the non-negotiable session: isometric, then eccentric, then the Copenhagen lever.
This week
Week 1 of 4 — reset. Flow and adductor isometrics only, and the rule that governs the whole block: stiffness yes, pain no. Anything that bites, back off the range and flag it for a physio.
- 01Warm-Up
- 02Adductor Ladder
- 03Loaded Frontal Plane
- 04Trunk
- 05Cool-Down
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Training away from the gym?
Swap all 2 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 3 exercises
Adductor Ladder
11 sets
Side-Lying Adductor Raise
3 × 12/side · rest 45s
0/3
Lift the bottom leg, lower it slowly — the lowering is the work.
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Copenhagen Plank
3 × 15 s/side (knee) · rest 1 min
0/3
Knee on the bench to start; move toward the ankle as the weeks go. Never rush the lever.
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B
Superset · 2 exercises
Loaded Frontal Plane
5 sets
Cossack Squat
2 × 6/side · rest 1 min
0/2
Bodyweight in week 1, then hold a light kettlebell at the chest.
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Cable Hip Adduction
3 × 12/side · rest 1 min
0/3
Slow out, strong in. Direct loading is what actually changes the tissue.
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C
Straight sets · 1 exercise
Trunk
2 sets
Side Plank
2 × 30 s/side · rest 45s
0/2
The groin cannot be strong under a trunk that folds.
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CD
Cool-down · 2 exercises
Cool-Down
0/ 2 done
Hip Flexibility
Keep the block moving.
← Previous sessionWeek 1 · Mobility Flow & Internal RotationThe reset session. Run the six mobility pieces as a flow, not as isolated stretches, then earn the range back with end-range lift-offs — passive range you cannot control is range you will not use on the ice. Week 1 of 4 — reset. Flow and adductor isometrics only, and the rule that governs the whole block: stiffness yes, pain no. Anything that bites, back off the range and flag it for a physio.Next session →Week 1 · Lateral Hip & AsymmetryWhen the glute medius cannot stabilise, the adductor takes the lateral push — and that is how groins tear. This session makes the lateral hip do its own job, then hunts the side-to-side gap: differences over about 15% predict overload injury. Week 1 of 4 — reset. Flow and adductor isometrics only, and the rule that governs the whole block: stiffness yes, pain no. Anything that bites, back off the range and flag it for a physio.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.
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Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.