Intensifit performance

What’s the best exercise for the groin?

This entirely depends on the stage of rehab.

📚 Serner et al (2013) showed that the Copenhagen and Banded hip adduction had the highest Adductor Longus EMG activation compared to a variety of other common groin exercises in elite male soccer players.

This doesn’t mean these are the best.

It just means they are very good options to build up to.

They are dynamic, high intensity options that don’t need much equipment, making them highly practical for both return to sport rehab and injury ‘prevention’ programmes.

☝️Have a listen to my review of the graph above from Serner et al (2013) and make your own mind up.

For more info on groin pain rehab or to book in for an assessment get in touch 📲

(Full reference in the comments)

How does squat training transfer to sprint/jump performance?

Squatting to different depths can have very different effects on performance.

📚 Rhea et al (2016) compared, quarter, half and full squat training and their transfer to sprint/jump performance.

📈 Results showed quarter squats produced the greatest improvement in 40-yard sprint times, while full squats produced minimal change. Quarter squats also produced the largest improvement in jump performance.

🤔 This doesn’t mean quarter squats are better than full squats, it just means quarter squats might produce adaptations more favourable to sprinting and jumping.

💥 Shorter ranges of motion can:
1. Allow higher intent and velocity.
2. Bias force production towards sprint and jump relevant joint angles
3. Reduce DOMS
4. Help manage fatigue when training volumes are high

For more info or to book in for an assessment get in touch 📲