Impact of Tailored Preventive Exercise Program for Reducing Risk of Hip Adductors Injury

Players in the experimental group will be asked to perform the tailored preventive program 2-3 times per week for 1 hour for at least 6 weeks preseason which includes warming up for 10 mins, flexibility exercises, strengthening exercises, core and lower body stability and balance exercises and drills all these exercises for 1-4 sets x 10-20 reps and cooling down stretches for the last 10 mins.

The players will be warmed up as usual, with jogging and ball-based exercises following FIFA 11+ warming up program which consist of three steps with 15 specific exercises running exercises for 8 mins, starting warming up in pairs; Path consists of 6-10 pairs of parallel cones: (Running Straight Ahead, Running Hip Out, Running Hip In, Running Circling Partner, Running Shoulder Contact, Running Quick Forwards and Backwards, Rep. x2). Strength, plyometric, balance for 10 minutes (The Bench, Sideways Bench, Single-leg Stance, Squats, Jumping Rep. 2x 30 sec each side). Running Exercises for 2 minutes (End of heating): (running across the pitch, running bounding, running plant, and cut. Rep x 2). Techniques need to be performed correctly and with an emphasis on maintaining the correct posture of the body. This exercise program should be done at least twice a week