Soccer: Best Exercises for Injury Prevention

Soccer is a high-intensity sport, with sprints, changes of direction, physical contact, and explosive movements. This also makes it prone to a number of common injuries: hamstring strains, ankle sprains, adductor injuries, knee injuries (such as ACL), and lower back problems.

Protect yourself before you play – mobility, strength and stability at the service of performance

The good news? With just a few minutes a day, you can incorporate preventative exercises that strengthen critical areas, improve mobility, and reduce the risk of injury .

🎯 Benefits of Prevention

✅ Reduces the risk of muscle and joint injuries
✅ Improves agility and motor control
✅ Increases sporting longevity
✅ Accelerates recovery between games/training

🛡️ The Most Common Injuries in Football

• Hamstrings (strains, tears)
• Adductors (pubalgia, strains)
• Knee (ACL, meniscus, patellar syndrome)
• Ankle (sprains)
• Lower back (overload and stiffness)

🔝 Best Exercises for Soccer Injury Prevention

We've organized the exercises into functional groups, so you can use them as part of a warm-up, strength session, or weekly routine.

🔹 1. Hamstrings and Glutes

Essential for sprints, braking and pelvic stability.

✅ Modified Nordic Curl

• Kneel down and control the descent with your torso aligned.
• 3x6 reps

✅ Unilateral glute bridge

• Raise your hips with one leg extended.
• 3x10 per side

✅ Unilateral RDL (with body weight)

• Lean your torso forward with balance, keeping your back straight.
• 3x8 per side

🔹 2. Adductors and Deep Core

Important for changes of direction, trunk stability and prevention of pubalgia.

✅ Adduction with towel or elastic band (side slide)

• Lying down or standing, focus on contracting the adductor as you bring your legs together.
• 3x10 reps

✅ Side plank with upper leg raise

• Activates adductors, obliques and gluteus medius.
• 3x8-10 per side

✅ Dead bug (core control)

• Alternate hands and legs, back on the floor, breathing control.
• 3x12 reps

🔹 3. Knee – ACL and patellar stability

Fundamental for landing, rotation and deceleration.

✅ Side squat

• Focuses on eccentric strength and knee control.
• 3x10 per side

✅ Controlled step-down

• Slowly descend from a step or platform.
• 3x8 per side

✅ Wall Sit with ball between knees

• Activates vastus medialis oblique and adductors.
• 3 sets of 30 seconds

🔹 4. Ankle and Feet

Essential for stability on uneven surfaces, cutting and dribbling.

✅ Standing balance with eyes closed (proprioception)

• Focus on ankle control.
• 3x30 seconds per side

✅ Unilateral calf raise

• Strengthens ankle and foot muscles.
• 3x15 per side

✅ Alphabet with its foot in the air

• “Draw” the alphabet in the air with your foot, sitting or lying down.
• 1x per foot

🔹 5. Mobility and Active Stretching

Improves range of motion and reduces post-game stiffness.

✅ Ankle mobility against wall (knee to wall)

• Works dorsal flexion for better sprint/squat performance.
• 2x10 per side

✅ Dynamic hamstring stretch (front kick)

• Alternate legs with controlled movement.
• 2x10 per side

✅ Thoracic mobility in 4 supports (open book)

• Rotate your torso with your arm, lying on your side.
• 2x10 per side

⏱️ Mini Routine Example (15-20 minutes)

💡 Extra Tips

• Do 2 to 3 of these exercises before and after your workouts .
• Pay special attention to the weaker side – symmetry reduces the risk of injury.
• Never ignore persistent discomfort – prevention is better than cure.
• It also works on breathing and posture – the core starts there.

🏁 Conclusion

In soccer, the difference between playing well and being sidelined by injury can lie in small habits. Preventive exercises aren't just for professionals— they're for everyone who wants to play more and better, with less risk .

🛡️ Invest 15 minutes a day and ensure your continuity on the field.

📣 Do you want a weekly prevention and physical reinforcement plan for football players ?
Visit www.treinoemcasa.com and start protecting your game now!