Rami Madanat
Patient resources

Football injury prevention: the exercises that work

Most football injuries are preventable. These are the three best-studied warm-up and strengthening routines, with links to trusted, free demonstrations from the research groups behind them. Done regularly, they genuinely lower your risk.

FIFA 11+

30–40% fewer injuries

A 15-exercise warm-up (running, balance and strength) developed by FIFA and the Oslo Sports Trauma Research Center. About 20 minutes before you play. It's the single best-studied way to lower injury and ACL risk, but only if you do it every session.

Free videos + PDFs → Official FIFA page →
Source: fittoplay.org (Oslo Sports Trauma Research Center) & FIFA

Nordic hamstring exercise

~50% fewer hamstring tears

An eccentric hamstring exercise: kneel down and lower yourself forward slowly under control. Two short sets a couple of times a week roughly halves hamstring injuries. It's included as level 3 of the FIFA 11+.

Free demonstration →
Source: fittoplay.org (Oslo Sports Trauma Research Center)

Copenhagen adduction

~40% fewer groin problems

A side-plank adduction exercise for the groin and adductor muscles, developed with Aspetar. No equipment needed, just a partner or a bench to support the top leg. Especially useful if you make a lot of cuts and changes of direction.

Free guide + demo →
Source: E3 Rehab (open-access, evidence-based physiotherapy)
These links point to trusted external sources for demonstrations; the videos are not hosted here. This page is general information, not individual medical advice. If you have pain, swelling or an injury, get it assessed. Individual results vary.