Soccer Exercise Program

Sports Injury Prevention > Soccer Exercise Program

Soccer Injury Prevention

Soccer Exercise Program

If you have any specific questions about any medical matter, it is recommended that you consult your doctor or professional healthcare provider before starting any exercise program.


  • Unilateral Bridge
    • Lie on your back with one leg straight in the air, the other leg bent with foot flat.
    • Lift your hips off the ground.
    • Keep hips level.
    • Lower back down and repeat.
    • Unilateral Bridge Example
  • Single Leg Squat
    • Stand on one leg with the opposite leg in front of you.
    • Perform a squat while trying to maintain balance.
    • Single Leg Squat Example
  • Lateral Plank
    • Support yourself on one forearm and the outside of your foot.
    • Hold for 60 seconds on each side.
    • Lateral Plank Example
  • Lateral Lunge
    • Take a large step to the side, bend that knee and lower yourself towards the ground.
    • Sit your hips back, keep chest lifted.
    • Lateral Lunge Example
  • Unilateral Heel Raise
    • Stand on one leg and push up onto your toes, lower down slowly.
    • Unilateral Heel Raise
  • Squats
    • Stand with your feet wide apart.
    • Bend your hips and knees.
    • Sit your buttocks back while keeping your back straight and chest lifted.
    • Squats Example
  • Planks
    • Support yourself on your forearms and toes, keeping your back flat.
    • Plank Example
  • Lunge
    • Take a large step forward
    • Bend both knees and lower towards the ground.
    • Do not let your front knee bend past your toes.
    • Lunge Example
  • Calf Stretch
    • Stand with one foot behind you with your front knee bent and leaning forward.
    • Keep your rear leg straight, foot flat.
    • Hold for 30 seconds.
    • Calf Stretch Example
  • Hip Flexor
    • Stretch Begin kneeling.
    • Shift your weight forward and tighten in your buttocks,
    • you should feel a stretch in the front of your rear hip.
    • Hold for 30 seconds.
    • Hip Flexor Example
  • Hamstring Stretch
    • Slowly lean forward keeping the front leg straight until a stretch is felt in the back of the front leg.
    • Ham String Example
  • IT Band Stretch
    • Cross left leg over the right leg then lean to the left until a stretch is felt over outside of the right hip,
    • Hold for 30 seconds and then switch legs and repeat.
    • IT Band Example
Click here to download the PDF version