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Exercises such as the groin and hamstring stretch will increase flexibility before a sporting event, or permanently if done long term. The groin muscles are some of the most susceptible to injury and overextension, so all groin exercises should be done in a controlled manner. Take it easy until your know your limits, or you might find out what they are with an injury.
Sit on the floor and extend your legs forward. Fan them out sideways as far as possible. With your toes pointing upward, bend forward at the waist and attempt to grasp your feet. If you can not do so, go as far as you can without straining any muscle groups. Hold this position for 20 seconds, then return to an upright position and rest for 20 seconds. Repeat the process five to seven times. -
Exercises like the inward leg press is an exercise designed to tear muscle fiber and strengthen the muscles in your groin. This exercise is unlikely to improve athletic performance, as few athletic movements follow the motion set forth by the exercise. This exercise will, however, reduce the rise of injury to the groin and increase overall groin endurance.
Sit on the floor and put a ball (volleyball, soccer ball, basketball) between your knees. Squeeze your knees together as hard as you can--the more intensely you squeeze, the more effective this exercise will be. Hold the squeeze for 15 seconds, then rest for a few seconds. Repeat the exercise five to seven times. - The indian hop is another exercise will help athletic performance. To perform the Indian hop, step diagonally to the right as if jogging. When your right foot touches the ground, use it (and only it) to jump straight up in the air. When your right foot again touches down, repeat the process, but to the left. Keep going back and forth between your right and left feet for 45 seconds, then rest for 20. Repeat the process five to seven times. Be sure to stretch before performing this exercise.
