Skærmbillede 2018-02-09 kl. 22.19.46

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). 

Skærmbillede 2018-02-09 kl. 22.19.53

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  • 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