Ask any soccer player what ended their season, and you'll hear the same few answers: a pulled hamstring, a tweaked groin, a rolled ankle. The game is beautiful, but it's brutal on the lower body. Players cover 10 kilometers a match, split between jogging, sprinting, cutting and striking, often on one leg.

The good news is that research is clear on which exercises lower the risk of those injuries, and the same exercises make you faster and stronger. This article walks through the five we rely on in our Pitch Power programs, with the exact sets and reps to use.

A warm-up inspired by FIFA 11+

Borrow from the FIFA 11+ injury-prevention routine: jog the width of the field with hip-in and hip-out openers, then side shuffles, then backpedals. Add 3 slow forward lunges per leg, a 30-second plank and 6 light single-leg hops. Ten minutes is enough, and studies show routines like this cut injury rates significantly.

How these five work together

What makes these exercises special is that they target the tissues that fail most often. The hamstrings are long muscles that get stretched hard during sprinting, which is exactly when strains happen. Nordic curls train them to absorb force at long lengths. The adductors take a beating every time you strike, pass or change direction, and the Copenhagen plank builds them up in a way few other exercises can. Split squats and lateral bounds build the single-leg control behind every cut and landing. Repeated sprints teach your body to recover fast between efforts, because matches are decided by who can still sprint in the 85th minute.

1. Bulgarian Split Squat

How to do it: Rest your back foot on a bench and lower until the front thigh is parallel. 3 sets of 8 per leg.

Why it matters: Soccer is played on one leg, and this builds single-leg strength and balance.

2. Nordic Hamstring Curl

How to do it: Anchor your heels, lower your torso forward as slowly as you can, then catch yourself. 3 sets of 5.

Why it matters: It's one of the best-researched exercises for cutting hamstring strains.

3. Copenhagen Plank

How to do it: Rest your top leg on a bench and hold a side plank with your hips lifted. 3 sets of 20 seconds per side.

Why it matters: Strong adductors protect the groin, the most common soccer complaint.

4. Lateral Bound

How to do it: Leap sideways off one leg, stick the landing on the other, hold 2 seconds. 3 sets of 6 per side.

Why it matters: It builds the power and control behind sharp cuts.

5. Repeated Sprint Intervals

How to do it: Do 10 sprints of 30 meters with 30 seconds of walking between. 2 sets.

Why it matters: It trains you to recover between bursts, just like a match.

Adjusting for your level and position

If you're a youth player, focus on mastering bodyweight split squats, partner-assisted Nordics and short-lever Copenhagens before adding load. College and adult players can hold dumbbells for split squats and push to full-lever Copenhagens. Goalkeepers should add extra lateral bounds and dives, while center backs benefit from additional jump and heading power work.

Sample Add Nordic reps only gradually. Your hamstrings will be sore the first week, and that's normal. Never add more than one rep per set per week. session

One Soccer session, in order: Bulgarian Split Squat (3 sets of 8 per leg); Nordic Hamstring Curl (3 sets of 5); Copenhagen Plank (3 sets of 20 seconds per side); Lateral Bound (3 sets of 6 per side); Repeated Sprint Intervals (2 sets).

Progressing safely

Add Nordic reps only gradually. Your hamstrings will be sore the first week, and that's normal. Never add more than one rep per set per week.

The mistake to avoid

The error we see most often is only jogging long distances for fitness.

Your weekly schedule

Do 2 strength sessions and 1 speed session a week alongside team training.

Soccer recovery and fuel

Matches often come twice a week, so recovery matters as much as training. Refuel with carbs and protein within an hour of the final whistle, roll out your calves and quads, and keep the day after a match light: a walk, a swim or mobility work. Sleep is the strongest recovery tool there is. Teenage players especially need 8-10 hours.

Quick answers

Can I lift during the season? Absolutely. Two short sessions a week maintain strength and keep hamstrings protected. Schedule them at least two days before a match.

Do I need a gym? Not to start. Split squats, Nordics with a partner, Copenhagen planks on a bench and sprints need almost no equipment.

Build the player who never misses a match

Availability is the most underrated skill in soccer. If you want a full program that mixes these protective lifts with speed, agility and match-fitness work, our Soccer training programs come in three levels: $9.99, $19.99 and $49.99, all instant PDF downloads. Bundling with another sport saves 15% on two ebooks and 20% on three or more. And if you're not sure where to start, the Find Your Program quiz takes two minutes.

Consult a physician before beginning a new exercise program.