A thigh muscle injury is common in all sports but in particularly where kicking is repeatedly practised, like football or rugby. Straining a thigh muscle means tearing one or more of the quadriceps muscle group. The quadriceps are located at the front of the thigh and are responsible for straightening the knee. A tear in a thigh muscle is referred to as a strain and depending on its severity it is classified as a first, second or third degree strain.

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The functional power and agility phase:
6. Lateral lunge stretch progress

Stand with feet wider than shoulder width apart, shift your hips to the left and down by bending your left knee and keeping your right leg straight. Push through left hip returning to starting position. Do alternate sides and then repeat.

7. High arms – deer running drills

In this running drill you need to use your arms to propel yourself in a bounding high knees motion. Think tall and keep head up

8. High legs through running ladder

This drill needs concentration. Quick feet and high knees are essential you need to use arms to drive through each step.

9. Squat Jump

You must use a mat or spring floor for this exercise. You must use explosive power that comes from the quads and knees. You must not squat too low and must also not pause between jumps to keep the plyometric effect going. Focus on a fixed position otherwise you will migrate across the gym floor.