Soccer Injury Prevention Program
Compete Sports Performance and Rehab
Soccer, General FitnessInjuries 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.
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
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
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
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.
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
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."
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."
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."