Soccer Injury Prevention Program

Compete Sports Performance and Rehab

Soccer, General Fitness
Coach
Chris Phillips

Injuries can side track a season. Whether it's a minor ankle sprain or a season ending ACL tear, injuries can be minimized with the proper training. Follow the direction of Chris Phillips an Athletic Trainer and Strength and Conditioning Specialist with 30 years experience in professional soccer, hockey and football to stay healthy and on the field.

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Decrease Common Soccer Injuries
In my experience and according to the research the most common soccer injuries include ankle sprains, knee sprains, low back pain and strains of the hamstrings, hip flexors and groins. This program will target these injuries.
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Prevent ACL Injuries
An ACL tear will end a season. It's a painful injury with a lengthy rehab process. ACL prevention programs have shown to reduce the incidence of these injuries.
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Improve Performance
Injuries occur when there are weaknesses, deficiencies or asymmetrical issues such as weak hip muscles or tight hamstrings. After correcting these issues, you will become a better athlete and soccer player.
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Program Be Done Anywhere
All you need is a mini band and a foam roll and you're ready to go. We keep it simple and effective for you.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Simple, yet effective program that can be added before or after practice or on an off day. This program is beneficial for all players
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
miniband // foam roll
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Sample Week
Week 1 of 6-week program
Sunday
Soccer Injury Prevention Day 1

Prep

A

Dynamic Warm Up Stretches

1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD

Prep

B

Core Activation

Perform 10 1- 12 reps of each exercise Sit Up Heel Drops Dying Bugs Trunk Rotations Bridges Single Leg Bridges Prone Alternate Arm/Leg Lifts

C1

Fire Hydrant

3 x 15

C2

Bird Dog

3 x 15

C3

Single Leg Bridge

3 x 15

D1

Deceleration Squats 2 to 2

3 x 10

D2

Single Leg Squat

3 x 15

D3

Shoulder Taps

3 x 15

D4

Glute Stretch

3 x 5

E1

CP Lateral Bounds

3 x 10

E2

Single Leg RDL

3 x 10

E3

Dead Bug

3 x 15

E4

Spiderman to Hamstring Stretch

3 x 5

Recovery

F

Foam Roll Routine

Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves

Tuesday
Soccer injury prevention day 2

Prep

A

Dynamic Warm Up Stretches

1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD

Prep

B

Core Activation

Perform 10 1- 12 reps of each exercise Sit Up Heel Drops Dying Bugs Trunk Rotations Bridges Single Leg Bridges Prone Alternate Arm/Leg Lifts

C1

Mini Band Single Leg Toe Taps

3 x 10

C2

Air Squat

3 x 15

D1

CP Squat Jumps

3 x 10

D2

Lateral Lunges

3 x 15

D3

Side Plank

3 x 0:30

D4

Spiderman with Rotation

3 x 5

E1

Switching Split Squat Jumps

3 x 10

E2

Bridge Marching on Foam Roll

3 x 15

E3

Hollow Rock

3 x 0:30

E4

Hip Flexor and Groin Stretch

3 x 5

Recovery

F

Foam Roll Routine

Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves

Thursday
Soccer Injury Prevention Day 3

Prep

A

Dynamic Warm Up Stretches

1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD

Prep

B

Core Activation

Perform 10 1- 12 reps of each exercise Sit Up Heel Drops Dying Bugs Trunk Rotations Bridges Single Leg Bridges Prone Alternate Arm/Leg Lifts

C1

Fire Hydrant

3 x 15

C2

Single Leg Bridge

3 x 10

C3

Dead Bug

3 x 15

D1

Lateral Shuffle and Stick

3 x 15

D2

Single Leg Squat

3 x 10

D3

Push-Up Walkouts

3 x 15

D4

Spiderman to Hamstring Stretch

3 x 5

E1

Quick and Stick Bound

3 x 10

E2

Single Leg RDL

3 x 10

E3

Quad Position Touches

3 x 15

E4

Inchworm

3 x 5

Recovery

F

Foam Roll Routine

Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves

Coach
coach-avatar Chris Phillips

Chris is an Athletic Trainer, Strength and Conditioning Specialist and Sports Safety Specialist with over 20 years experience in professional hockey, football and soccer. Chris has worked with numerous professional teams, hall of fame and Olympic athletes.

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Stay in the Game

Take the small steps on a consistent basis to stay on the field and out of the Training Room. Injuries occur in sports, but there are many things you can do to prevent them. Invest in yourself to be better.

Get Soccer Injury Prevention Program
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The Proof
verified-athlete-avatar Christian Ramirez

Professional Soccer Player in MLS

Verified Athlete

"Whenever I come home, they are willing to work with me and whatever my body needs during the different phases of the offseason. I have learned to properly manage my body and maintain an injury-free career."

verified-athlete-avatar Zaneta Wyne

Professional Soccer Player

Verified Athlete

"Compete is truly one of a kind. Their thoughtful attention to detail of sport based movement not only strengthens but provides the athlete with sport specific movements for injury prevention."

verified-athlete-avatar Dr. Chris Koutures

Team USA Sports Medicine Physician

Verified Athlete

"As a pediatric and sports medicine specialist, when my patients work with Compete, I am assured that they are receiving high quality and individualized care. Chris Phillips takes a comprehensive look at each client with a focus not just on what is going on now, but why did an injury occur."

Soccer Injury Prevention Program