Preventing Soccer Injuries
Sports.
We love it.
It keeps you fit and is a great excuse to hang out with your mates. So it can hurt, in more ways than one, when your physio sidelines you for the next six weeks due to a hamstring strain.
Well, not this season! Non-contact injuries can best be prevented by thorough preparation. Start strong this season by using your training sessions to condition your body for success.
FIFA’s medical and research centre has created the “11+” for injury prevention and warm-ups.
The recommendations are that your training should include running drills as well as strength, plyometric and balance exercises.
If you are already ticking those boxes, fantastic, keep it up!
If not, take a look at the following exercises.
They should be performed at the start of each training session (at least twice per week) after warming up with some running drills. Make sure to carry out each exercise with proper technique and alignment.
Beginner:
1. Plank static 30 sec each x 3 sets
2. Side plank static 30 sec each x 3 sets
3. Nordic hamstrings x 7-10 reps (partner)
4. Single leg stance 1 min
5. Squats 30-sec x 2 sets
6. Vertical jumps 30-sec x 2 sets
Intermediate:
1. Plank alternating leg lifts 30 sec each x 3 sets
2. Side plank raise and lower hip 30 sec each x 3 sets
3. Nordic hamstrings x 7-10 reps (partner)
4. Single leg stance throwing the ball with partner 1 min
5. Walking lunges 10 each side x 2 sets
6. Lateral jumps 30-sec x 2 sets
Advanced:
1. Plank one leg lift and hold 30 sec each x 3 sets
2. Side plank with top leg lift 30 sec each x 3 sets
3. Nordic hamstrings x 7-10 reps (partner)
4. Single leg stance – test your partner
5. Single leg squats 10 each x 2 sets
6. Squat jumps 30-sec x 2 sets
Please keep in mind that this is a general guide and is not for everyone. If you are experiencing any pain or suffering from an injury, please contact your physio.
