Prevention of Football Injuries: The Exercises Every Player Should Do
Between 60 % and 90 % of football injuries They occur in the lower limbs: ankle, knee (especially anterior cruciate ligament) and thigh (quadriceps and ischiotibials). Most are preventable. Not with luck, not with genetics — with a specific exercise program that takes 20 minutes per session and reduces the risk of injury to a 40 % in general and 50 % for anterior cross-ligament lesions (LCA).
That program exists, it's free, it's backed by decades of research, and it's called FIFA 11+. However, despite overwhelming evidence, most amateur and semi-professional players never implement it. This article explains what it is, how it is done, and what other complementary exercises you should incorporate to protect your career.
- The most common injuries in football
- The FIFA 11+ program: what it is and how it works
- The 3 components of FIFA 11+
- Nordic Hamstring Exercise: the most important exercise you're not doing
- Complementary preventive exercises
- When and how to implement prevention
- Warning signs: when to stop
The most common injuries in football
| Injury | Zone | Typical low time | Preventable? |
|---|---|---|---|
| Ischiotibial tear | Back of the thigh | 2-8 weeks | Highly preventable with eccentric exercise (Nordic Hamstring) |
| Ankle sprain | Sling (side link) | 1-6 weeks | Preventable with work of balance and proprioception |
| LCA breakage | Knee | 6-12 months | 50% reduction with neuromuscular programs (FIFA 11+) |
| Quadriceps distension | Front of the thigh | 1-6 weeks | Preventable with adequate heating and specific force |
| Pubalgia (ingle pain) | Inguinal area/adductors | 4-12 weeks | Preventable with aductor and hip strengthening |
| Plantar fasciitis/foot injuries | Footplant | 2-8 weeks | Partially preventable with suitable footwear and mobility work |
The FIFA 11+ programme
FIFA 11+ was developed by the FIFA Medical Research Center (F-MARC) as a complete heating program specifically designed to prevent football injuries. It is done in 20 minutes, does not require special equipment, and is designed to be performed at the start of each training session.
The FIFA 11+ numbers
Reduction of total injuries
Reduction of LCA lesions
Duration per session
Cost (free FIFA program)
The 3 components
Part 1 — Career exercises (8 minutes). Races at progressive pace with changes in direction, contact with partner, and specific movements of football (sideways, backward runs, bundling).The goal is to activate the cardiovascular system and prepare joints and muscles for effort.
Part 2 — Strength, balance and plyometry (10 minutes). The core of the program. It includes plates (front and side), one leg squats, Nordic Hamstring Exercise, balance exercises on one leg, and jumps with controlled landing. Each exercise has 3 levels of difficulty to adapt to the player level.
Part 3 — Advanced career exercises (2 minutes). Sprints with directional changes, deceleration race, and cutting exercises (cutting) that replicate the most risky movements in a game.
Nordic Hamstring Exercise: the most important exercise
- Kneel on the floor with a partner holding your ankles (or use a fixed bar, bed, or Nordic support).
- Keep your hip extended and your torso straight (line straight from knees to shoulders).
- Slowly descend to the floor controlling the fall with the ischiotibials. The descending phase (excentric) should last 3-5 seconds.
- When you can no longer hold, drop gently and push with your hands to return to the initial position.
- Repeat 6-10 times per series, 2-3 series, 2-3 times per week.
The Nordic Hamstring is an exercise eccentric — strengthens the muscle while lengthening, which is exactly the mechanism of most ischiotibial tears (the muscle is torn when it slows down a knee extension at high speed, as in a sprint). more than 50 % According to multiple meta-analysis.
Complementary preventive exercises
In addition to FIFA 11+ and Nordic Hamstring, these exercises point to areas of greatest risk:
Propioception and balance (knee and chin)
Balance to one leg: 30 seconds per leg, with open eyes. Progress to closed eyes, unstable surface (pocket, bosu), and external disturbances (a companion gently pushes you). This is the most effective exercise to prevent recurring ankle sprains.
Controlled landings: Jumps and falls from different heights and angles, landing with aligned knees (without worth — without knees going inwards). Essential for LCA prevention, especially in players.
Strengthening of hips and buttocks
Gluteal bridge to one leg: 3 × 10 per side. Weak glutes contribute to the dynamic valgo of knee (the knees go inwards when jumping, turning or braking), which is the main mechanism of injury of LCA.
Sidewalk with elastic band: 3 × 15 steps per side. Strengthens hip abductors and stabilizes the knee during lateral movements.
Strengthening of inducers (pubalgia prevention)
Copenhagen adductor exercise: Lying on the side, with the top foot leaning on a bench and the bottom hanging. Raise the body holding you with the aductors. 3 × 8 per side. It is the reference exercise to prevent groin injuries in footballers.
When and how to implement prevention
| Financial year | Frequency | When |
|---|---|---|
| FIFA 11+ complete | 2-3 times/week | As heating before training. Not before matches (use reduced version). |
| Nordic Hamstring | 2-3 times/week | At the end of the training or as part of FIFA 11+. Research suggests that pre- and post-training is even more effective. |
| Balance to one leg | Journal | You can do it at any time: while you wash your teeth, while waiting for the collective. You don't need equipment. |
| Gluteal bridge / elastic band | 3-4 times/week | Before training as activation, or as part of the fitness routine. |
| Copenhagen adductor | 2-3 times/week | At the end of the training. Progress gradually — the inducers are sensitive to overtraining. |
Warning signs: when to stop
Acute pain during an exercise. If you feel sudden and localized pain during a sprint, twist, or jump — stop immediately. "Playing with pain" is the safest way to turn a minor injury into a serious injury.
Pain that does not give up after 48 hours. Post-training muscle pain (stains) is normal and disappears within 24-48 hours. Pain that persists beyond that period may indicate an injury that needs professional evaluation.
Visible inflammation. If a joint swells after a stroke or movement, apply ice, compression and elevation, and consult a physical therapist before re-training.
Feeling unstable. If you feel that your knee or ankle " gets away " during a move, it can be a sign of ligament damage. Don't ignore it.
Related articles
- Physical preparation for football: full preseason program
- Physical tests in football: what they measure and reference values
- Post-party recovery: evidence-based protocols
- Nutrition for footballers: food guide
- How to be a professional footballer: the complete route
This guide is based on research published in BMC Sports Science, Medicine and Rehabilitation (PMC5704377), PubMed (PMC8394329, PMC11905912), Journal of Science and Medicine in Sport, FIFA 11+ program of the FIFA Medical Research Center (F-MARC), Barça Innovation Hub, and multiple meta-analysis on effectiveness of prevention programs. Adapt exercises to your level and consult with a physical therapist if you have previous injuries.
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