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Sport-Specific2026-03-10•6 min read

Soccer Fitness: Exercises for Better Performance and Injury Prevention

Soccer Physical Demands

Soccer requires:

  • Repeated sprints and direction changes
  • Single-leg stability (kicking, planting)
  • Hip mobility (kicking range)
  • Core strength (balance, shielding)
  • Endurance for 90 minutes

    • Common injuries reflect these demands: hamstring strains, groin injuries, ACL tears, and ankle sprains.

    FIFA 11+ Warm-Up Program

    The FIFA 11+ is the most researched injury prevention program in sports. It reduces injuries by 30-50% when performed 2-3x per week.

    Part 1: Running (8 min)

  • Straight running
  • Hip out (open gate)
  • Hip in (close gate)
  • Circling partner
  • Shoulder contact with partner
  • Quick forwards and backwards

    • Part 2: Strength/Plyometrics (10 min)

  • Plank variations
  • Side plank
  • Nordic hamstring curls
  • Single-leg balance
  • Squats
  • Jumping with soft landings
  • Bounding

    • Part 3: Running (2 min)

  • Speed runs (75-80%)
  • Bounding
  • Cutting movements

    • Key Exercises for Soccer

    Hamstring Injury Prevention

    Hamstring strains are extremely common in soccer. Nordic curls are the single best prevention exercise.

    Nordic Hamstring Curl

  • Kneel with ankles held by partner or fixed
  • Lower body forward slowly (3-4 sec)
  • Catch with hands, push back up
  • Build to 3 x 8-10 reps
  • Reduces hamstring injuries by 50-70%

    • Romanian Deadlift

  • Hip hinge with weights
  • Feel hamstring stretch
  • Keep back straight
  • 3 x 10 reps

    • Groin Injury Prevention

    Groin strains are the second most common soccer injury.

    Copenhagen Adduction

  • Side plank with top leg on bench
  • Lower leg hangs, lift toward bench
  • Progress from knee support to ankle support
  • 3 x 5-10 each side

    • Lateral Lunges

  • Wide step to side
  • Push hips back
  • Feel adductor stretch
  • 3 x 8 each side

    • ACL Prevention (Critical for Soccer)

    Single-Leg Balance Progressions

  • Basic balance: 30 sec
  • Eyes closed: 30 sec
  • With ball toss: 30 sec
  • With perturbation: 30 sec

    • Cutting Technique Drills

  • Decelerate before cutting (not while cutting)
  • Bend hips and knees during plant
  • Avoid straight-leg planting
  • Practice at submaximal speed first

    • Jump Landing Drills

  • Vertical jump with soft landing
  • Header jump and land
  • Single-leg hop and stick
  • Focus: knees over toes, soft landing

    • Core Stability

    Plank

  • Basic hold: 45-60 sec
  • Add arm or leg lift
  • Add ball taps

    • Side Plank

  • Hold: 30-45 sec each side
  • Progress to hip dips
  • Progress to leg lifts

    • Dead Bug

  • Opposite arm and leg extend
  • Keep back flat
  • 3 x 10 each side

    • Single-Leg Strength

    Essential for kicking, planting, and injury prevention.

    Bulgarian Split Squat

  • Rear foot elevated
  • Lower until thigh parallel
  • 3 x 8 each leg

    • Single-Leg Squat (Pistol Progression)

  • Start with box squat
  • Lower box height over time
  • Control knee position

    • Position-Specific Considerations

    Goalkeepers

  • Lateral diving power
  • Explosive vertical jump
  • Hip flexibility for splits
  • Shoulder stability

    • Defenders

  • Lateral agility
  • Acceleration/deceleration
  • Heading power
  • Physical contact strength

    • Midfielders

  • Endurance capacity
  • Repeated sprint ability
  • 360-degree movement
  • Core stability for shielding

    • Forwards

  • Acceleration speed
  • Change of direction
  • Shooting power (hip rotation)
  • Balance when challenged

    • Sample Weekly Program

    In-Season (2x per week, light)

    Pre-Practice FIFA 11+ Warm-Up: 15-20 min

    Post-Practice Maintenance:

  • Nordic curls: 2 x 5
  • Copenhagen adduction: 2 x 5 each
  • Single-leg balance: 2 x 30 sec each

    • Off-Season (3x per week)

    Day 1: Lower Body Strength

  • Squats: 4 x 8
  • Romanian deadlift: 3 x 10
  • Bulgarian split squat: 3 x 8 each
  • Nordic curls: 3 x 8
  • Core circuit: 10 min

    • Day 2: Upper Body + Core

  • Push-ups: 3 x 15
  • Rows: 3 x 12
  • Shoulder work: 3 x 12
  • Plank variations: 3 x 45 sec
  • Rotational exercises: 3 x 10 each

    • Day 3: Power + Agility

  • Box jumps: 4 x 5
  • Lateral bounds: 3 x 6 each
  • Med ball throws: 3 x 8
  • Agility ladder: 5 min
  • Sprint intervals: 6-8 x 20m

    • The Bottom Line

    Soccer injury prevention:

    1. Nordic curls — Hamstring injury prevention gold standard

    2. Copenhagen adduction — Groin protection

    3. FIFA 11+ warm-up — Proven 30-50% injury reduction

    4. Landing mechanics — ACL prevention

    5. Single-leg strength — Foundation for soccer movements

    Foundational Rehab offers soccer-specific training and injury prevention programs.

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