Injury preventionIsolatedMovement
Copenhagen for the goalkeeper’s adductors
Strengthen the adductors and groin, heavily loaded in falls and lateral resets — reinforces hip and groin prehab, protecting an area that mobility alone does not armour.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 10
- Intensity
- Medium
- Sets and reps
- 3 × 6
Microcycle days it fits
MD-4, MD-3
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 5 × 4 m
Equipment: Markers
The coach serves and manages the breaks.
A side plank with the top leg supported, lifting the hip against gravity (Copenhagen). Start with knee support (short lever) and progress to foot support (long lever).
Coaching points
- The body forms a straight line from head to feet — the hip neither drops nor bends.
- The short lever (knee) is the starting point; move to the foot only once the short is solid and pain-free.
- Full control: raise and lower slowly, without swings that steal the work from the adductor.
- A groin injury costs the goalkeeper weeks; this work is time saved, not time lost.
Progressions
- Move to foot support, long lever.
- Add an isometric pause at the top.
Regressions
- Knee support, short lever.
- Reduce the number of reps.