HIP AND GROIN HEALTH AND PERFORMANCE IN
HOCKEY PLAYERS
FEATURE ARTICLE
TABLE 1. SAMPLE PROGRAM FOR HIP AND GROIN DEVELOPMENT
CATEGORY
EXERCISE/DRILL
REPETITION/TIME
1
30 s each
Quadriceps
1
30 s each
Hip flexors
1
30 s each
Adductors
INHIBITION
(SMR/FOAM ROLL)
SETS
Glutes
1
30 s each
Hamstrings
30 s each
1
30 s each
Quad/hip flexor
1
30 s each
Glute
MUSCLE LENGTH
(STATIC OR ACTIVE ISOLATED
STRETCHING)
1
Upper back
1
30 s each
Adductor
1
10
1
15 each
Quadruped hip circles
1
10 each way
Hip internal rotation
1
10 each
Adductor/hip mobility
1
10 each
Cook hip lift
1
12 each
Mini band clamshell
1
12 each
Adductor squeeze
1
12
Flexed hip bird dog
1
12 each
Front plank
1
1 min
Side plank w/ hip abduction
1
10 each
Cat and camel
1
12
Standing pelvic tilts
1
12
RDL
1
12
1-Leg RDL
1
12 each
Goblet squat
1
12
1-Leg squat
1
12 each
Drop lunge to lateral lunge
1
10 each
Rotational lunge
1
10 each
Lower body reaching
POSTURAL CONTROL AND INTEGRATION
30 s each
Ankle mobility
MUSCLE ACTIVATION
30 s each
1
Seated T-spine
MOBILITY
1
Hip rotator
1
5 each
NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.5
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