Adductor Squeeze Isometric
4 × 20 s · rest 30s
0/4
Always the opener. If this is tender today, do only this and stop.
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SPECIALTY PROGRAMS / HIP FLEXIBILITY
Week 3 · 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. Week 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.
01Warm-Up02Adductor Ladder03Loaded Frontal Plane04Trunk05Cool-Down
Blocks
5
warm-up to cool-down
Exercises
13
movements
Sets
28
about 45 min
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 3 exercises
Adductor Ladder
11 sets
Side-Lying Adductor Raise
4 × 12/side · rest 45s
0/4
Lift the bottom leg, lower it slowly — the lowering is the work.
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Copenhagen Plank
3 × 30 s/side · 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
7 sets
Cossack Squat
3 × 8/side · rest 1:15
0/3
Bodyweight in week 1, then hold a light kettlebell at the chest.
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Cable Hip Adduction
4 × 10/side · rest 1:15
0/4
Slow out, strong in. Direct loading is what actually changes the tissue.
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C
Straight sets · 1 exercise
Trunk
3 sets
Side Plank
3 × 40 s/side · rest 45s
0/3
The groin cannot be strong under a trunk that folds.
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CD
Cool-down · 2 exercises
Cool-Down
0/ 2 done
REST OF HIP FLEXIBILITY
VIEW PROGRAM →01Week 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.02Week 1 · Adductor Strength & Groin ArmourThe 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. 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.03Week 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.04Week 2 · 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 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.05Week 2 · Adductor Strength & Groin ArmourThe 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. Week 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.06Week 2 · 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 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.07Week 3 · 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 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.08Week 3 · 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 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.09Week 4 · 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 4 of 4 — hold the range you built and re-run the hip screener. Mobility moves first; asymmetry takes the full block to shift.10Week 4 · Adductor Strength & Groin ArmourThe 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. Week 4 of 4 — hold the range you built and re-run the hip screener. Mobility moves first; asymmetry takes the full block to shift.11Week 4 · 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 4 of 4 — hold the range you built and re-run the hip screener. Mobility moves first; asymmetry takes the full block to shift.
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