Groin muscle havde a high neuromuscular plasticity and can adopt to to stimuli we expose it to.
A study from 2004 found how a plyometric training programme perform twice per week increased the pre muscle activity with contact time after a drop jump.
(Ground force reaction measured with EMG).
- Effects of Plyometric Training on Muscle-Activation Strategies and Performance in Female Athletes, J Athl Train. 2004 Jan-Mar; 39(1): 24–31, Chimera et al.Sample of Plyometric Training Protocol
Week 1 - Wall touches (3 x 30 s)
- Split jumps (2 x 40)
- Lateral cone jumps (2 x 30)
- Cone hops with 180 turn (4 x 10)
- Week 2
- Wall touches (4 x 30 s)
- Split jumps (2 x 50)
- Lateral cone jumps (2 x 40)
- Cone hops with 180 turn (4 x 20)
Week 3 - Wall touches (5 x 30 s)
- Split jumps (2 x 60)
- Lateral cone jumps (2 x 50)
- Cone hops with 180 turn (4 x 30)
Week 4 - Wall touches (5 x 30 s)
- Split jumps (2 x 60)
- Lateral cone jumps (2 x 50)
- Cone hops with 180 turn (4 x 30)
- Drop jums 1×20
Week 5
Wall touches (5 x 30 s) - Split jumps (2 x 60)
- Lateral cone jumps (2 x 50)
- Cone hops with 180 turn (4 x 30)
- Drop jums 1×30
Week 6 - Wall touches (6 x 30 s)
- Split jumps (2 x 70)
- Lateral cone jumps (2 x 60)
- Cone hops with 180 turn (4 x 40)
- Drop jums 1×40
