Copenhagen Adductor Exercise in Pairs
A partner holds the top leg while the player lifts the hips in a side plank. One of the most effective exercises to prevent groin injuries in football.
- Age
- U15–Senior
- Players
- 2–30
- Duration
- 8 min
- Difficulty
- Intermediate
- Intensity
- Low
- Area
- Full pitch / open
- Type
- Physical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Physical: Core strength, Mobility
- Concepts worked on
- Physical:StrengthCore strengthBalance
Training diagram
Legend
- Attacker
Adductor (groin) injuries are common in football. The Copenhagen exercise strengthens the adductors in a long position, as in kicking and stretching for the ball. Start with the short-lever version (partner holds the knee) and progress slowly over weeks.
Objective
Strengthen the adductors to reduce the risk of groin injuries.
Organisation
- Pairs on grass. One player lies on the side, the partner kneels and holds the top leg at hip height.
How it works
- Short lever: partner holds the knee. Long lever: partner holds the ankle.
- Lift the hips into a side plank, lower the bottom leg towards the ground and raise it back to the top leg.
- Weeks 1–2: 2 sets of 3–5 per side. Progress to 2–3 sets of 8–12 over 6–8 weeks.
Coaching points
- Body in a straight line, hips do not drop backwards.
- Move slowly: 3 seconds up, 3 seconds down.
- Stop if there is pain in the groin.
Progressions
- Long lever (partner holds the ankle).
Regressions
- Static hold of 10–15 seconds with the short lever.
Variations
- Use a bench instead of a partner.
Key principles
- Little and often, progress slowly.
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