Groin Rolling – Improve Hip Mobility for Football Players
Watch how to perform Groin Rolling to open up your hips and prepare for football training.
How to Do Groin Rolling
Lie face down with a foam roller placed under the inside of one thigh.
Bend your knee to 90 degrees and support yourself on your forearms.
Roll slowly from just above the knee toward the groin.
Pause on tight or sore spots for a few seconds.
Perform for 30–45 seconds per side.
Why Groin Rolling Matters
Groin Rolling loosens and activates the adductor muscles, which are heavily used in football for kicking, lateral movement, and sudden changes of direction.
For football players, this means:
Increased hip mobility for better ball control.
Reduced risk of groin strains and pulls.
Smoother transitions between movements.
This exercise is essential before drills that require quick side-to-side motion or explosive kicks.
Exercise Details
Focus Area: Groin / Adductors
Equipment: Foam roller
Duration: 30–45 seconds per side
Skill Level: All levels
Combine With These Warm-Up Exercises
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