3 Exercises for Soccer Injury Prevention | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

3 Exercises for Soccer Injury Prevention

April 10, 2013 | Piotr Damek

Must See Soccer Videos

Playing and practicing soccer skills for several seasons may do wonders for your game, but it also takes a toll on your body. Repeating the same movement patterns over long periods of time creates muscle imbalances, especially in the glutes, hamstrings and vastus medialis obique muscles.

The nature of soccer makes these muscles weaker in relation to others, subjecting players to greater risk of injury. (See also Eliminate Muscle Imbalances to Improve Performance and Stay Injury-Free.) Correct imbalances (and avoid the ER) by including the following three exercises in your workouts. As the old saying goes, "Your body is only as strong as it's weakest link."

Single-Leg Deadlift

Sets/Reps: 3x10 per leg

  • Stand on one foot with about a 20-degree knee bend
  • Keep your arms relaxed at your sides
  • Fully extend your other leg behind your body
  • Hinge at the hip, push your butt back and reach down, keeping your back straight
  • Return to start position

Step Down

Sets/Reps: 3x10 per leg

  • Find a low platform, around eight to 12 inches high
  • Standing on one leg, extend your other leg in front of your body
  • Bend the knee of your standing leg and step down to where the heel of your extended leg touches the ground
  • Don't let your knee buckle or cave in; keep it in line with your foot throughout the movement
  • Lift yourself up and return to start position

Split Squat

Sets/Reps: 3x10 per leg

  • Stand with one leg forward and the other toward the rear
  • Squat down by flexing the knee and hip of your front leg
  • Allow the heel of your rear foot to lift up and the knee of your rear leg to bend slightly until it almost makes contact with the floor
  • Return to the original straddle position by extending the hip and knee of your forward leg
  • Keep your torso upright and your knees in line with your feet throughout the movement
Must See
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 2,689,315
Dwyane Wade Leads by Example
Views: 2,991,729
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,193,833

Featured Videos

Quest for the Ring: University of Kentucky Views: 224,492
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,927
Path to the Pros 2015: The Journey Begins Views: 28,363
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

How to Bench Press With a Shoulder Injury

The bench press, with the squat and deadlift is one of the three main lifts in powerlifting and is arguably the most popular of the three in...

How to Fix Anterior Pelvic Tilt

Prevent ACL Injuries With This Hamstring-Focused Workout

Connective Tissue: The Key to Preventing ACL Injuries

5 Exercises to Prevent ACL Tears

How to Prevent Injuries With 3 Yoga Poses

Achilles Tendon Ruptures: Prevention and Recovery

3 Ways to Prevent the Most Common Hockey Injury

Avoid Low-Back Pain With These 7 In-Season Exercises

6 Steps for Recovering From a Season-Ending Injury

5 Bodyweight Exercises to Prevent Baseball Injuries

Evan Gattis's Protection-Enhanced Catcher's Helmet

The Secret Weapon Powering Stephen Curry's Resurgence

Outsmart Injury With These 4 Predictive Tests

4 Sports Massage Techniques to Relieve Tight Muscles

How to Train With Running Blisters

How to Prevent Baseball Injuries During the Off-Season

How to Keep Your Feet Healthy On and Off the Field

Pectoral Tendon Ruptures and Injury Prevention

5 Tips to Intelligently Train Through Lower Back Pain

What You Need to Know About Tiger Woods' Back Injury

Predicting the Impact of DeMarco Murray's Hand Injury

3 Causes of Recurring Hamstring Injuries

The Future of Sports Injury Rehabilitation

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

4 Strategies to Prevent Tommy John Surgery

Eliminate Elbow Pain with These 3 Methods

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

6 Ways to Prevent Common Sports Injuries

Tips for Working Out With a Hand or Arm Injury

Impressive Advances in ACL Rehab

10 Ways to Fix Back Pain

Why Strengthening This Muscle May Fix Knee Pain

6 Simple Tips to Prevent Knee Injuries

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

5 Things You Can Do to Prevent Muscle Injuries

2 Ways to Fix Anterior Pelvic Tilt

Coaches: Prevent Injuries With the Recovery Management Tool

The 8 Most Dangerous Exercises for Your Shoulders

How to Treat Piriformis Syndrome

7 Ways to Fix Back Pain