Best Soccer Prehab Exercises for Injury Prevention

Nowadays soccer injuries are more common than ever before which is why it is very important to do the right injury prevention with the best soccer prehab exercises. Soccer is an intense, fast-paced contact sport that demands mental and physical toughness, athleticism, endurance, and more, and it also comes with a high risk of injuries, especially to the legs, knees, and ankles.

At all levels of the game, even at the youth level now, injuries can be categorized as contact and non-contact injuries.

• Contact injuries occur due to collisions, tackles, or awkward falls. While some of these injuries are unavoidable, the right training can help you become more resistant to injury as well as develop the ability to heal faster.
  
• Non-contact injuries are also common and usually completely preventable because if you’re body is breaking down on it’s own and results in a serious injury that is a huge sign that something is not right.

As a graduate of kinesiology: rehab science and current coach and amateur footballer I’ve experienced a few injuries and have tried various methods to see what helped me heal faster. That is why in this blog post I will be going over some of the best prehab exercises that can teach you the basics of athleticism to help you better understand how to prevent soccer injuries on your own.

But before I start, it is also important to emphasize that prehab involves improving every aspect of your performance from the minute you wake up until the minute you fall asleep, including:

• Optimizing your light environment / EMF Exposure, sleep, nutrition, hydration, and supplementation
• Using natural recovery techniques
• Embracing nature

Best Soccer Prehab Exercises

The best soccer prehab exercises are only going to be helpful if they are performed consistently, with the proper form, and if you are optimizing all of the other aspects of performance as mentioned above. Injury prevention exercises alone are not going to be enough because injuries are often the result of multiple factors, including poor movement mechanics, an imbalanced fascia system, suboptimal breathing patterns, poor mitochondrial function, a disregulated circadian rhythm, and more.

These exercises are going to be different than most mainstream exercises you are familiar with but they have a ton of benefits, especially if you do them consistently and truly understand the point of them. If you’d like to learn how to actually perform the exercises reach out and we can help you with our telegram and private training program.

Self-Myofascial Release

One of the best recovery techniques for any footballer is self-myofascial release which is a form of self-massage. The best self-myofascial release tool by far because of its price and transportability is the spiky ball. To perform this exercise choose a body part and roll out any tender spots, similar to using a foam roller that people are used to seeing, but more effective.

Towel Toe Retractions

The towel toe retraction exercise is important to teach players how to regain the ability to retract their toes, if they have lost it due to modern shoes, poor lifestyle choices, and more. To perform this exercise grab a thick towel, stand on the towel with both feet, choose one foot and raise the heel while pushing down through the ball of the foot, keep the foot and ankle complex “locked” with tension, and retract the towel (bend at the middle toe joint) towards you.

Single Leg Balance with Eyes Closed

This exercise is pretty straight forward. Time yourself and see how long you can remain balanced on one foot without dropping your other foot and with your eyes closed. The goal is to reach one minute without struggling.

Leg Swings While Holding Marble

This exercise is important to develop the ability to keep the ankle locked, through fascial tension, while moving it through space, and while staying balanced with the other leg. This exercise will also help you get more awareness of the ball of the foot.

Deep Pressure Therapy

Deep pressure therapy is performed by placing weighted objects, such as a sandbag, on the chest

Kettle Feet

Kettlefeet is an exercise to develop better fascial tension of the lower extremities through the foot. The kettebells at the arch of the feet provide a huge proprioceptive environment that promotes body awareness and integration as well as better control and awareness of your arch.

Breath Belt Breathing

The breath belt is used to make sure players understand the 360 awareness of the breath and the compression and expansion that occurs with your lungs every time you breath. The breath belt helps improve breathing mechanics, strengthens the diaphragm, and has a ton of mental, physical, and physiological benefits.

Banded Neck Work

Banded neck work is done by placing a resistance band somewhere at a high point in front of you. You will then place the band on the back of your head, take a couple of steps back, and stay in this position for 1-3 minutes.

Barefoot Walking (on Uneven Terrains)

Walking barefoot on uneven surfaces like grass, sand, or gravel strengthens the feet, ankles, and lower legs by engaging stabilizing muscles that modern shoes often neglect. This practice improves balance, proprioception, and foot mobility, reducing the risk of injuries. Start with short durations and gradually increase the time and roughness of the terrain to keep progressing.

Resting Positions (Seiza)

Seiza, a traditional Japanese sitting posture where you kneel with your legs folded under you, enhances ankle mobility, knee strength, and spinal alignment. It helps counteract the negative effects of prolonged chair sitting, improving posture and flexibility. If the position is too uncomfortable at first, use a cushion for support and build tolerance over time.

Summary

Soccer injuries are becoming more common, making prehab exercises essential for injury prevention and overall performance improvement. These exercises focus on strengthening the fascia system, improving balance, and optimizing movement mechanics to reduce the risk of hamstring injuries, ACL tears, and other common issues.

Key exercises include self-myofascial release, single-leg balance drills, barefoot walking, and breath belt breathing, all of which enhance stability, mobility, and body awareness. By consistently incorporating these exercises into training and daily routines, players can improve resilience, speed, and agility while minimizing injury risks.

Frequently Asked Questions

What are the best soccer prehab exercises to prevent soccer injuries?

The best soccer prehab exercises such as the ones on this list, focus on strengthening the fascia system, improving balance, and optimizing movement mechanics. All of the exercises on this list will help reduce the risk of hamstring injuries, ACL injuries, and other common injuries. These injury prevention exercises can also enhance flexibility, control, and overall soccer performance.

How can I improve my agility and speed for playing soccer?

Agility training and quick feet drills help soccer players develop better reaction time, direction changes, and straight-line speed. To improve your agility you need to first strengthen your body’s fascia integration with these prehab exercises and then you can actually focus on building better speed and agility.

Why is balance training important in soccer prehab?

Balance training strengthens the ankles, knees, and hips, helping prevent soccer injuries like sprains and strains. Everything you do on the field is one leg at the time, running, kicking, etc, so you need to make sure you have good balance and mobility individually on both feet.

How can I improve my soccer skills right now?

To begin improving your soccer skills right now, check out our post on the best soccer training drills. If you are looking to accelerate your progress, contact us or sign an interest form for our private training program.