3 Exercises for Soccer Injury Prevention | STACK

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
More Cool Stuff You'll Like

Connective Tissue: The Key to Preventing ACL Injuries

The Anterior Cruciate Ligament, or ACL, is the last thing you want to hear your doctor tell you that is injured. Even though you can live life without...

Will Joel Embiid Be Able to Succeed in the NBA?

6 Ways to Prevent Common Sports Injuries

How to Treat Piriformis Syndrome

5 Tips to Intelligently Train Through Lower Back Pain

Tips for Working Out With a Hand or Arm Injury

The Future of Sports Injury Rehabilitation

6 Simple Tips to Prevent Knee Injuries

5 Exercises to Prevent ACL Tears

How to Train With Running Blisters

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

Predicting the Impact of DeMarco Murray's Hand Injury

How to Avoid Softball Pitching Injuries

Pectoral Tendon Ruptures and Injury Prevention

Impressive Advances in ACL Rehab

How to Prevent Injuries With 3 Yoga Poses

4 Sports Massage Techniques to Relieve Tight Muscles

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

How to Prevent Baseball Injuries During the Off-Season

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

Evan Gattis's Protection-Enhanced Catcher's Helmet

3 Causes of Recurring Hamstring Injuries

Outsmart Injury With These 4 Predictive Tests

Why a Sports Hernia Won't Ruin Jadeveon Clowney's Rookie Season

2 Ways to Fix Anterior Pelvic Tilt

The Secret Weapon Powering Stephen Curry's Resurgence

6 Steps for Recovering From a Season-Ending Injury

How to Fix Anterior Pelvic Tilt

4 Strategies to Prevent Tommy John Surgery

How to Keep Your Feet Healthy On and Off the Field

How to Protect Yourself From Heat Stroke This Summer

Achilles Tendon Ruptures: Prevention and Recovery

3 Reasons to Correct Your Weak Links to Prevent Common Injuries

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

What You Need to Know About Tiger Woods' Back Injury

3 Ways to Prevent the Most Common Hockey Injury

10 Ways to Fix Back Pain

5 Bodyweight Exercises to Prevent Baseball Injuries

Prevent ACL Injuries With This Hamstring-Focused Workout

Why Strengthening This Muscle May Fix Knee Pain

How to Bench Press With a Shoulder Injury

The 8 Most Dangerous Exercises for Your Shoulders