Strong bodies support confident football
Try a short routine two or three times a week when you feel well. Move slowly, keep good control and stop if anything hurts. These tips support training; they are not a test or a competition.
20m Full 20-minute session The main session to do two or three times a week. Covers every area. 10m 10-minute quick version For busy evenings. The most important bits, done properly. 12m Rest day mobility Easy movement on a day off, to keep everything loose. 8m Match morning activation A gentle wake-up on the morning of a game. Nothing heavy.
Level 1 Level 2 Level 3
All areas Glutes & hips Hamstrings Calves & ankles Core & trunk control Single-leg balance Foot & ankle strength
Glutes & hips
Glute bridge Strong glutes hold the knee in line when you turn and land.
Both feet down, 3 x 12.
Glutes & hips
Clamshell Wakes up the side of the hip that stops the knee dropping inwards.
Bodyweight, 3 x 15.
Glutes & hips
Step-up Copies the single-leg push you use every time you accelerate.
Low step, 3 x 10.
Glutes & hips
Sideways band or squat walk Trains the hip to keep the knee out over the foot while you move.
Bodyweight quarter squat, 3 x 10 steps.
Hamstrings
Partner or supported hamstring lower The hamstring is one of the most commonly strained muscles; this is the best protection for it.
Lower halfway, 3 x 5.
Hamstrings
Single-leg hinge Teaches the hamstring and hip to work together while balancing.
Hand on a wall for balance, 3 x 8.
Hamstrings
Bridge walk-out Builds hamstring strength through a longer range.
Two steps out, 3 x 8.
Hamstrings
Heel slide curl Trains the hamstring to control the leg straightening, which is what happens when you sprint.
Two feet, short slide, 3 x 8.
Calves & ankles
Calf raise Strong calves absorb landing forces and protect the ankle and knee.
Both feet flat floor, 3 x 15.
Calves & ankles
Bent-knee heel raise Works the deeper calf muscle that helps when your knee is bent, like in a jockey.
Both feet, 3 x 15.
Calves & ankles
Ankle pogo hops Makes the ankle springy so it deals with repeated landings.
3 x 20 on two feet.
Calves & ankles
Knee-to-wall ankle stretch A stiff ankle pushes the knee inwards, so keeping it mobile protects the knee.
Toes a hand-width from the wall, 3 x 8.
Core & trunk control
Front plank A steady middle lets the hips and legs work properly.
3 x 20 seconds.
Core & trunk control
Side plank Works the side of the trunk and hip, which keeps you upright in duels.
Knees bent, 3 x 20 seconds.
Core & trunk control
Dead bug Teaches the trunk to stay still while the arms and legs move, exactly like running.
Lower the arm only, 3 x 8 each.
Core & trunk control
Bird dog Links the trunk and hips so force travels smoothly from the ground up.
Arm only or leg only, 3 x 8 each.
Single-leg balance
Single-leg stand The base of every landing, turn and duel.
Eyes open, 3 x 30 seconds.
Single-leg balance
Clock reach Trains balance in every direction, like reaching for a loose ball.
Four directions, hand on a wall, 2 x 6.
Single-leg balance
Mini single-leg squat Shows and trains the knee position you need in a match.
Quarter range, hand on a wall, 3 x 8.
Single-leg balance
Hop and hold Puts balance and landing together, which is where knees get hurt.
Short hop forwards, 3 x 6.
Foot & ankle strength
Toe spread and press Strong feet give the whole leg a stable base.
Seated, 3 x 15.
Foot & ankle strength
Short foot arch lift Trains the small muscles that hold up the arch and steady the ankle.
Seated, 3 x 10.
Foot & ankle strength
Towel scrunch Builds grip strength in the foot for pushing off and changing direction.
Seated, 3 x 30 seconds.
Foot & ankle strength
Heel and toe walks Balances the muscles at the front and back of the shin, which helps with shin soreness.
20m each, flat ground.
