Strength Training To Help Soccer Player Hip Groin Issues

For a soccer player with hip and groin issues, the training plan should emphasize strengthening the surrounding muscles to improve stability and reduce strain on the affected areas. Here’s a progressive strength training plan focusing on core, hip, and groin stability:

This plan is AI produced. The video collection is curated by Andy. Video selection is based off of videos that focus on doing exercises the correct, and in the most effective way with the equipment we have available at our home.

“This plan is provided for informational purposes only and should not be considered as professional advice. While efforts have been made to ensure its accuracy and relevance, I cannot guarantee its correctness, completeness, or suitability for your specific needs. By using this plan, you acknowledge that any actions taken are at your own risk, and I cannot be held liable for any outcomes, errors, or inaccuracies.”

**Phase 1: Foundation & Activation (Weeks 1-2)**

Goal: Activate muscles without placing too much load on the hip and groin. 

1. **Glute Bridge** 

   – Sets: 3  

   – Reps: 15-20  

   – Focus: Squeeze glutes at the top to engage the hips without stressing the groin.

2. **Clamshells 2.0** 

   – Sets: 3  

   – Reps: 15 per side  

   – Focus: Strengthen the hip abductors, targeting gluteus medius for lateral stability.

3. **Dead Bug** 

   – Sets: 3  

   – Reps: 12-15 per side  

   – Focus: Core stability without hip flexion, which can aggravate the groin.

4. **Side Plank with Hip Abduction** 

   – Sets: 2-3  

   – Hold: 10-15 seconds per side  

   – Focus: Engage the obliques and gluteus medius without putting strain on the hip flexors.

—

**Phase 2: Stabilization & Low Impact Strength (Weeks 3-4)**

Goal: Introduce resistance exercises while maintaining control and minimizing strain.

1. **Single-Leg Deadlift (Bodyweight or Light Weights)**  

   – Sets: 3  

   – Reps: 10-12 per leg  

   – Focus: Glute and hamstring strength to reduce load on the hip flexors.

2. **Standing Cable Hip Abduction**  

   – Sets: 3  

   – Reps: 12 per leg  

   – Focus: Lateral hip stability; light resistance to avoid overloading.

3. **Lateral Band Walks**  

   – Sets: 3  

   – Steps: 10-12 each side  

   – Focus: Glute and hip stabilizers.

4. **Pallof Press**  

   – Sets: 3  

   – Reps: 12-15 each side  

   – Focus: Core stability with resistance.

—

**Phase 3: Strength & Power (Weeks 5-6)**

Goal: Increase strength in the lower body while protecting the hip and groin.

1. **Bulgarian Split Squat (Dumbbell or Bodyweight)**  

   – Sets: 3  

   – Reps: 10-12 per leg  

   – Focus: Single-leg stability; avoid heavy weights to protect the groin.

2. **Hip Thrust**  

   – Sets: 3  

   – Reps: 10-12  

   – Focus: Glutes and posterior chain for hip stability.

3. **Landmine Rotations**  

   – Sets: 3  

   – Reps: 10 each side  

   – Focus: Controlled core rotation to strengthen stabilizing muscles.

4. **Sled Push Alternative (Light to Moderate Load)**  

   – Sets: 3  

   – Duration: 20 meters  

   – Focus: Low-impact, functional strength without stressing the hip flexors.

—

**Cool-Down & Mobility Routine (Every Session)**

1. **90/90 Hip Stretch**  

2. **Foam Rolling: Quads, IT Band, Hip Flexors**  

3. **Gentle Groin Stretch**  

4. **Pigeon Pose for Glute Flexibility**

Notes:

– Prioritize rest and recovery days.

– Avoid exercises that cause pain in the hip or groin.

– Incorporate physiotherapy exercises if prescribed by a specialist.

Let me know if you’d like specific variations or modifications based on progress or any flare-ups.