Injury prevention in football: how strength training helps improve performance
5 minutes read
- Mass General Brigham specialists explain how a well-designed strength training programme helps footballers improve their performance and reduce injuries.
Injury prevention in football has become a priority for professional athletes and amateur players alike. Jumps, sharp changes of direction, speed and physical fatigue leave the body constantly exposed to high-impact movement.
In the Dominican Republic, where football is an increasingly popular sport at both competitive and recreational level, injury prevention matters more and more. According to a global study by FIFA, the injury rate in professional football is around 8.5 injuries per thousand hours of play. In that context, strengthening the body and improving muscular stability becomes essential to reduce the risk of injury and of being sidelined.
“Football demands strength, speed and stability at the same time. A well-designed training programme can help improve performance and reduce injuries,” explain Robin Amylon, Kaitlyn Buckwell and Logan Delisle, strength and conditioning specialists at Mass General Brigham.
Why football carries a high risk of injury
Football involves unexpected, explosive movement for practically the whole match. Players have to accelerate, brake, turn, jump and land constantly. As the game goes on, muscle fatigue sets in too, which raises the risk of physical errors and injuries.
“The body needs to absorb forces from different directions instantly. When there is not enough muscular strength, players compensate with less efficient movement,” says Buckwell.
Some overuse injuries are also more frequent in women footballers because of hormonal factors and lower average muscle mass.
Strength exercises for footballers
One of the key points in injury prevention in football is strengthening the muscles that stabilise the body during explosive movement. In fact, when it comes to which muscles a footballer should strengthen, specialists agree that what matters is not only leg strength but also the stability of the core, the hips and the upper body.
The specialists recommend building a solid base through core stabilisation, fundamental movements, plyometric exercises and unilateral work.
The core is not limited to the abdominals. It includes muscles running from the shoulders to the upper legs that help maintain stability and balance.
“Good stability allows you to absorb and generate force more efficiently during play,” explains Delisle.
Among the most recommended exercises are planks, glute bridges, bear crawls and hollow holds.
Which strength exercises are best for football players
Training should focus on functional movements that reproduce the real demands of football. The most useful exercises include:
- Squats: They help strengthen the quadriceps and glutes, which are essential for accelerating, braking and staying stable.
- Deadlifts and hip hinges: They strengthen the hamstrings and hips, muscles that are essential for running and kicking.
- Unilateral exercises: Movements such as lunges or split squats help improve balance and control on a single leg, something constant in football.
- Plyometrics: These include jumps and explosive movements that help develop power and improve landing technique.
“Learning to jump and land correctly can reduce the factors that lead to serious injuries,” says Buckwell.
How to prevent football injuries during training
Muscular strength matters, but so does the way you train. One of the most frequent mistakes is trying to lift too much weight from the start, or ignoring rest and recovery. That is why the specialists recommend:
- Starting with light weights
- Putting correct technique first
- Doing dynamic warm-ups
- Alternating heavy and light loads
- Resting between sessions
They also advise combining strength training with speed, agility and cardiovascular conditioning work.
“You should never train completely alone. Having someone with you helps prevent accidents and improves safety,” explains Amylon.
Recovery is part of performance too
Another essential aspect of injury prevention in football is recovery. A lack of rest raises the risk of muscular overload and lowers physical performance. That is why coaches recommend leaving at least a day between intense strength sessions.
Daily stretching also helps maintain mobility and optimise muscle recovery. Hydration, sleep and diet have a direct bearing on the body’s capacity to withstand the physical demands of the sport.
More strength, fewer injuries
Strength training is no longer the preserve of elite athletes. It is now considered an essential tool for reducing injuries and improving physical performance in footballers at every level. Understanding how to strengthen the body properly can make an important difference on and off the pitch.
Because in a sport where explosive movement and physical wear are constant, building strength does not only help you play better: it also helps you stay healthy for longer.
###
About Mass General Brigham
Mass General Brigham is a healthcare system that brings together the best minds in medicine to improve the lives of patients around the world. The system is made up of 16 hospitals, including 5 ranked among the best in the country by US News & World Report: Massachusetts General Hospital, Brigham and Women’s Hospital, Mass Eye and Ear, McLean Hospital and Spaulding Rehabilitation; along with community and specialist care centres, health insurance plans, physician networks, home care and long-term care services.
Mass General Brigham is a non-profit organisation committed to patient care, teaching and research. With an annual budget of almost 2 billion dollars, Mass General Brigham’s research programme is one of the largest in the United States, funding more than 2,700 clinical trials. It is also one of the country’s leading biomedical research organisations and the principal teaching affiliate of Harvard Medical School.
For more information about Mass General Brigham, visit massgeneralbrigham.org/international
Press contact
InfoSol
Verónica Ballesteros
55 8956 3190