Exercise cues/tips:

• Start with your ankle up on an elevated surface, the side in which you wish to target

• Squeeze the inside part of the ankle into the support, letting the bottom leg rise

• With the bottom leg risen, drive the knee up towards the chest, before returning to in-line with the opposite leg

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Muscle groups targeted:

• Adductors

• Core

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Exercise progression:

• Standing adductor sliders 

 

Exercise regression:

• Copenhagen level 4

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❗Haroy et al. (2019) found the copenhagen adductor strengthening program to reduce the risk of soccer players reporting groin problems by 41% compared to those who had not completed the intervention.

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