Rethinking women's football: Athletic training and injury prevention must be specific – not merely 'adapted'"

Women’s football has developed tremendously in recent years – technically, tactically, and physically. At the same time, injury rates remain alarmingly high, especially when it comes to ACL tears.

As a strength and conditioning coach, I regularly observe in practice:The classic “male training concept” is applied to women – without considering biomechanics, hormonal influences, or neuromuscular differences.

This article provides a well-founded overview of:

• Specific risk factors in women’s football

• Necessary training priorities

• Concrete strategies for injury prevention & performance enhancement

Injury Profile in Women’s Football

By far the most common severe injury among female footballers is the tear of the anterior cruciate ligament (ACL). Studies show:

• Women are 4–6 times more likely to suffer ACL injuries than men

• Frequent accompanying injuries: meniscus, medial collateral ligament, cartilage damage

• Other common issues: ankle instability, patellar tendinopathy, lumbar/hip imbalances

Why is that?

Multifactorial causes:

• Q-angle & pelvic structure → less favorable leg axis

• Lower glute activation → unstable hip control

• Hormonal fluctuations (e.g., Relaxin) → increased joint laxity (especially during ovulation)

• Less neuromuscular experience → poorer jumping and landing technique
  

Male vs. Female – Biomechanical & Athletic Differences

Aspect	Men	Women
Pelvis/Knee axis	More stable, smaller Q-angle	Prone to valgus, higher ACL stress
Muscle profile	More explosive strength (typical)	More quadriceps-dominant
Core stability	More functionally balanced	Often weaker core integration
Hormonal system	Stable (Testosterone)	Cycle-dependent laxity/regeneration
Strength training exp.	Early & regular (often from U13 onwards)	Often delayed & unsystematic

Conclusion:Athletic training for female footballers cannot simply be a “lighter” version of men’s training. It requires dedicated concepts, targeted stimuli, and preventive strategies grounded in biomechanics.

Key Training Components for Female Footballers

1. Neuromuscular Control & Joint Stability

• Focus on knee and ankle alignment

• Landing control (drop jumps, drop landings)

• Single-leg jumping & stability drills

2. Hip Control & Glute Activation

• Targeted strengthening of gluteus medius & minimus

• Mini-band drills, side planks + abduction, clamshells, step downs

3. Core Stability (Functional Trunk Integration)

• Not isolated, but dynamically functional

• Anti-rotation (e.g., Pallof press), trunk rotation in split stance

4. Strength Training – Systematic & Cycle-Based

• Progressive overload is crucial – also for women

• Emphasis on posterior chain (hamstrings, glutes)

• Utilize menstrual cycle phases, for example:

  • Follicular phase = high strength capacity → ideal for max strength stimuli

  • Ovulation/Luteal phase = focus on technique, movement quality, reduced uncontrolled jumping

5. Injury Prevention Programs – Integrated into Training

• e.g., FIFA 11+ (with modifications)

• PEP program (proprioception, core, plyometrics)

• Consistently included in warm-up – not optional

Monitoring & Individualization

A standard team program is not enough – what’s needed is:

• Individual screening: analyze movement patterns (FMS, drop jump analysis, single-leg landings)

• Regular strength monitoring: e.g., hamstring testing (Nordic curl), CMJ, RFD (if possible)

• Cycle monitoring: respectful, transparent, voluntary – but valuable

What Coaches & Athletic Trainers Should Know

Female footballers need a training concept of their own. Period.Those who merely run a “slightly reduced male training” will:

• Not prevent injuries

• Miss out on potential

• Create incorrect load peaks

Recommendations:

• Introduce structured strength training from U15

• Increase athletic content in training (at least 2 sessions/week)

• Ensure close coordination between coaching & athletic staff

• Educate players early: “Knowledge of your own body = preventive power”

Final Thoughts

Women’s football has different demands – and needs different solutions.Those who ignore biomechanical, hormonal, and methodological differences don’t just risk injuries – they slow down progress.

A solid athletic training approach, combining movement quality, strength development, and cycle-based planning, is the key – not only for injury prevention, but for long-term performance development.

Are you coaching female footballers at a competitive level – or are you a player yourself wanting to work on your performance?

Then feel free to reach out for a personal consultation or training advice:

📩 Contact: www.coachsergio-pt.com/kontakt 🎯 Let’s unlock more from your body, your game – and your athleticism.