New Way to Decrease Risk of Groin Tears (with Video)
When you talk about your ‘groin’ you are talking about your adductor group, which consists of five muscles: adductor magnus, brevis and longus, gracilis and pectineus.
There are five of them for a couple reasons:
1. Our body really does not want to randomly fall into the open splits – OUCH!
2. Our thigh needs to be controlled at lots of different angles.
So today I have an exercise that I am doing using the UltraSlide slideboard, but you can also do it on any floor surface that is smooth enough – just make sure it is a very smooth, easy-flowing surface or you are going to be in trouble when you get to the shortening contraction.
Attempting to do this on a slightly sticky surface could actually create too much overload or even a strain in your adductors.
Remember to start with slow movements and stay within your comfortable range of motion – like a medium stretch in the beginning as it will take time for your body to adapt.
Start with two sets of eight repetitions using just the basic pattern. Then build up to 12 repetitions total using different movements shown in the video (four of each).
You will also notice in the video that I am wearing hockey socks AND I have rollerblading knee pads on underneath, which help me slide better and definitely make it more comfortable on my knees. I think doing this without knee pads under your hockey socks would be unwise.
Remember – start slow and steady:
Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.
You can get a FREE 14-Day Flexibility program for goalies HERE!