Avoiding hamstring injuries in football: Effective prevention through athletic training & sprint training

Hamstring injuries are the most common muscle injury in soccer – at all levels. As an athletic trainer, I regularly see how inadequate prevention leads to weeks of absence. However, with targeted, sport-specific training, these injuries can be effectively avoided. In this article, you'll learn what professional hamstring prevention in soccer looks like – evidence-based and practical.

Why are hamstring injuries so common in football?

The hamstring muscle complex is active during almost every intense soccer action—especially during sprints, changes of direction, and kicks. The late swing phase of sprinting is particularly critical, as the hamstrings must control high eccentric forces. Without sufficient strength, movement quality, and sprinting load, the risk of a hamstring injury increases significantly.

Typical risk factors in football:

• Lack of eccentric hamstring strength

• Old hamstring injuries

• Imbalance between quadriceps and hamstrings

• Low sprint exposure in training

• Insufficient trunk and pelvic stability

Hamstring Prevention: What Really Works in Football

1. Eccentric strength training (e.g. Nordic hamstring exercise)

The most well-known exercise for hamstring injury prevention is the Nordic Hamstring Exercise (NHE). Studies show its effectiveness in reducing injuries by up to 50%.

Other useful exercises:

• Slider Curls

• Razor Curls

• Isometric Single Leg Holds

2. Sprint training as prevention instead of risk

Modern athletic training integrates sprint training into soccer training at least twice a week. Maximum sprints (90–100% intensity) are crucial for load-specific hamstring strengthening.

3. Train core stability and hip control

Instability in the core or hip increases the load on the hamstrings.

Recommended exercises:

• Sprinter Holds

• Anti-Rotation Planks

• Single Leg Deadlifts

4. Plyometrics & Reaction Ability

Speed requires control. Reactive jump exercises, changes of direction with external cues, or reactive starts help improve the neuromuscular timing of the hamstrings.

5. Individualized athletic testing & monitoring

Regularly use tests such as the isometric hamstring test, functional movement screens, or jump strength tests. Subjective exercise performance (RPE) and GPS data also help with load management .

Practical tip: Hamstring prevention program for footballers

Warm-up (10 min):

• Mobility hip + lumbar spine

• 2x8 Nordic Hamstring Curls

• 3x20m acceleration runs

Strength & Dynamics (15 min):

• 4x sprint starts (max. speed)

• 3x8 Slider Curls

• 3x20 sec. Anti-Rotation Plank (per side)

• 3x5 single leg hops (per leg)

Integration into football training:

Twice a week is sufficient. Consistency and clean execution are crucial.

Conclusion:

Hamstring injuries in soccer are no coincidence—they are the result of inadequate preparation. They can be significantly reduced with targeted, eccentric strength training, regular sprint training, and stabilization exercises. Effective hamstring prevention in soccer is not optional—it is mandatory for every ambitious player.

Do you want to reduce your risk of injury and improve your sprinting ability? As an athletic trainer, I can support you with a customized training plan—specifically for male and female soccer players.

Contact us now and get started!

📩 Contact: www.coachsergio-pt.com/contact