Gilmore's Groin Rehabilitation
Day 24
AKA: Sports Hernia

Exercise 1

Variable pace running with the gradual introduction of turns.

The player runs round a 20m diameter figure-of-eight course. The figure-of-eight course puts very gentle stress on the knee and prepares the player for later turning drills.The pace is limited to walking, jogging or half pace running and is determined by the physiotherapist who shouts out the desired pace. The physiotherapist also shouts the commands to stop and start. This re-introduces the player to the variable demands of a game of football.

The session should last about 25 minutes.

Exercise 2

Variable pace running with gradual turns and various starting positions.

The player starts at one end of the course, makes a straight 30m run up to the 20m diameter semi-circle, around which he gently turns before completing another straight 30m run back to the finish. The pace of the run is dictated by the physiotherapist and is either a jog or half pace. The starting position should be different for each run (standing, lying on back, lying on front, sprint start position, squatting, right side lying, left side lying, jumping, hopping, facing backwards).

The player should complete 20 runs.

Exercise 3

A progression of exercise 1.

Variable pace running with slightly tighter turns. The player runs round a 10m diameter figure-of-eight course. The figure-of-eight course puts stress on the knee and prepares the player for later turning drills.The paces used are walking, jogging, half pace running, and three quarter pace running and are determined by the physiotherapist who shouts out the desired pace. The physiotherapist also shouts the commands to stop and start. This re-introduces the player with the variable demands of a game of football.

The session should last about 25 minutes.

Exercise 4

A progression of Exercise 2.

Variable pace running with gradual turns and various starting positions. The player starts at one end of the course makes a straight 30m run to a 20m diameter semi-circle, around which he gently turns before completing another straight 30m run back to the finish. The pace of the run is dictated by the physiotherapist and is either three quarter or full pace. The starting position should be different for each run (standing, lying on back, lying on front, sprint start position, squatting, right side lying, left side lying, jumping, hopping, facing backwards).

The player should complete 20 runs.

Exercise 5

Two 5m diameter circles are placed 30m apart. Travelling at full pace, the player makes a run with a football at his feet, goes round the far circle and then back to the finish.

This should be repeated 20 times.

Exercise 6

As Exercise 5, but single cones are used instead of 5m diameter circles.

Exercise 7

Six cones are placed 5m apart in a straight line. The player completes a shuttle run, at full pace, turning alternately to the left and right.

This should be repeated 10 times.