Research & Evidence

Understanding the unique energy demands of football is essential for effective training. Both American football and soccer feature intermittent high-intensity efforts, but with distinct patterns that require different conditioning approaches.

The Three Energy Systems

ATP-PC (Phosphagen) System

The ATP-PC system powers maximal efforts lasting 0-10 seconds. This is the dominant system during individual football plays and soccer sprints.

Characteristics:

• •Immediate energy availability
• •Highest power output
• •Depletes rapidly (6-10 seconds)
• •Full recovery requires 2-3 minutes
• •No oxygen required (anaerobic)

Football Applications:

Glycolytic System

The glycolytic system bridges the gap between ATP-PC and aerobic systems, powering efforts lasting 10-90 seconds.

Characteristics:

• •Moderate power output
• •Produces lactate as byproduct
• •Requires 3-5 minutes for full recovery
• •Critical for repeated efforts
• •No oxygen required (anaerobic)

Football Applications:

• •Extended American football drives (cumulative effect)
• •Soccer high-intensity phases (pressing, counter-attacks)
• •Two-minute drill situations
• •Repeated sprint sequences

Aerobic System

The aerobic system provides energy for low-intensity activity and recovery between efforts.

Characteristics:

• •Lower power output
• •Sustainable indefinitely
• •Clears lactate from glycolytic work
• •Powers recovery between plays
• •Requires oxygen

Football Applications:

• •Recovery between American football plays (25-40 sec rest)
• •Soccer jogging and walking phases
• •Fourth-quarter stamina
• •Play-to-play freshness
• •Training recovery capacity

American Football Energy Demands

Game Analysis

A typical American football game involves:

• •60-80 plays per team
• •5-7 seconds average play duration
• •25-40 seconds between plays
• •4-8 minutes between possessions
• •Total game time: 3+ hours (60 min clock time)

Energy System Contribution by Game Phase:

Position-Specific Demands

Linemen:

• •Highest force production per play
• •Shortest duration efforts (2-4 sec contact)
• •60-70 plays per game
• •Aerobic base critical for play-to-play recovery
• •Glycolytic contribution minimal

Skill Positions (WR/RB/DB):

• •Highest speed requirements
• •Variable play distances (5-80+ yards)
• •Mix of explosive starts and sustained speed
• •Higher glycolytic demands on long plays
• •Sprint quality maintenance critical

Linebackers/Tight Ends:

• •Hybrid energy demands
• •Both power and endurance required
• •Highest overall work rate
• •Greatest glycolytic stress

Soccer Energy Demands

Match Analysis

A typical 90-minute soccer match involves:

• •10-12 km total distance covered
• •1-3 km at high intensity (>15 km/h)
• •150-250 high-intensity actions
• •Variable work-rest ratios
• •Average sprint duration: 2-4 seconds

Energy System Contribution:

Position-Specific Demands

Central Midfielders:

• •Highest total distance (11-13 km)
• •Highest number of accelerations/decelerations
• •Critical for transition play
• •Need excellent aerobic base

Wide Players (Wingers/Fullbacks):

• •Highest sprint distances (800-1200m)
• •Most repeated sprint actions
• •Speed maintenance over 90 minutes
• •Mix of aerobic and anaerobic

Strikers/Center Backs:

• •Lower total distance (9-11 km)
• •Explosive actions critical
• •Quality over quantity
• •Power-based movements

Training Implications

American Football Conditioning

Off-Season Focus:

1. 1.Build aerobic base (recovery capacity)
2. 2.Develop glycolytic tolerance (drive simulation)
3. 3.Express ATP-PC power (speed work)

In-Season Focus:

1. 1.Maintain ATP-PC power (quality over volume)
2. 2.Games provide sufficient metabolic stress
3. 3.Recovery between games is priority

Key Training Methods:

• •Sprint training: 10-40 yards, full recovery
• •Position-specific intervals: Work:rest matching game demands
• •Aerobic base: 20-30 min Zone 2 work (off-season)

Soccer Conditioning

Pre-Season Focus:

1. 1.Build aerobic capacity (70-80% of work)
2. 2.Develop repeated sprint ability
3. 3.Game-based conditioning (small-sided games)

In-Season Focus:

1. 1.Maintain fitness through matches
2. 2.Recovery between games
3. 3.Supplement only when needed

Key Training Methods:

• •Small-sided games: Superior to traditional running
• •High-intensity intervals: 15-30 sec work, variable rest
• •Aerobic maintenance: Easy running between matches

Rate of Force Development

Both football codes require rapid force production. The ATP-PC system is essential, but how quickly that energy converts to movement matters more.

Training for RFD:

• •Explosive intent on every rep
• •Olympic lifts and variations
• •Plyometrics with maximal effort
• •Contrast training (heavy + explosive)
• •Sprint starts from various positions

Key Principle: Train fast to be fast. Slow, grinding work has its place but cannot be the primary focus for football athletes.

Recovery Between Efforts

The ability to recover between high-intensity efforts determines fourth-quarter performance.

Factors Affecting Inter-Effort Recovery:

1. 1.Aerobic fitness (oxidative capacity)
2. 2.Lactate clearance ability
3. 3.Phosphocreatine resynthesis rate
4. 4.Mental fatigue

Training Strategies:

• •Interval training with incomplete recovery
• •High-intensity repeated sprint training
• •Aerobic base work (Zone 2)
• •Heat acclimatization when relevant

Practical Application

Testing Energy Systems

Energy System Training Distribution

References

• •Spencer et al. (2005). Physiological and metabolic responses of repeated-sprint activities
• •Bangsbo et al. (2006). Physical and metabolic demands of training and match-play in elite football
• •Stolen et al. (2005). Physiology of soccer: An update
• •NSCA Position Statement on Conditioning for American Football

The competitive season presents a fundamental challenge: maintain the fitness gains from off-season training while prioritizing game performance and recovery. This requires a shift in mindset from "building" to "maintaining."

Core Principles

1. Games and Practice Are the Priority

During the season, competition and practice provide the primary training stimulus. Strength and conditioning work exists to support these activities, not compete with them.

Hierarchy of Importance:

1. 1.Game performance
2. 2.Game recovery
3. 3.Practice quality
4. 4.S&C maintenance
5. 5.Additional conditioning (rarely needed)

2. Maintenance, Not Development

You cannot build significant fitness during the competitive season. The goal is to preserve what was developed in the off-season.

What Can Be Maintained:

• •Strength (with proper programming)
• •Power (with reduced volume)
• •Speed qualities (with fresh training)
• •Injury prevention adaptations

What Will Decline Slightly:

• •Maximal strength (5-10% acceptable)
• •Muscle mass (if not a priority)
• •Pure conditioning capacity

What Should Improve:

• •Sport-specific fitness (through play)
• •Skill execution under fatigue
• •Tactical application

3. Recovery Is Training

Rest and recovery are not passive - they are active components of the training process. Inadequate recovery leads to:

• •Performance decrements
• •Increased injury risk
• •Mental fatigue and burnout
• •Overtraining syndrome

Training Load Management

Weekly Structure

The key is planning S&C around games, not the other way around.

American Football (Sunday Game): `` Monday: Recovery only - no lifting Tuesday: Primary S&C session (moderate) Wednesday: Practice Thursday: Secondary S&C session (light) OR rest Friday: Practice (light) Saturday: Walk-through / Travel Sunday: GAME ``

Soccer (Saturday Game): `` Sunday: Recovery / Light S&C possible if needed Monday: Primary S&C session Tuesday: Team training Wednesday: Team training Thursday: Light S&C or rest Friday: Tactical / Pre-match Saturday: GAME ``

Volume Reduction Guidelines

Intensity Maintenance

While volume decreases, intensity should be maintained or only slightly reduced.

Why Maintain Intensity:

• •Preserves neural adaptations
• •Maintains strength with less volume
• •Signals to the body to keep muscle
• •More time-efficient

Intensity Guidelines:

• •RPE 7-8 (vs. 8-9 off-season)
• •80-90% of off-season working weights
• •Explosive intent on every rep

The Minimum Effective Dose

What Must Be Maintained

Non-Negotiable Exercises:

1. 1.Lower Body Compound (squat or trap bar deadlift)

• •Frequency: 1-2x/week
• •Volume: 2-3 sets of 4-6 reps
• •Why: Maintains overall lower body strength

1. 1.Upper Body Push (bench press or overhead)

• •Frequency: 1-2x/week
• •Volume: 2-3 sets of 5-8 reps
• •Why: Maintains pressing strength

1. 1.Upper Body Pull (row or pulldown)

• •Frequency: 1-2x/week
• •Volume: 2-3 sets of 6-8 reps
• •Why: Balances pushing, shoulder health

1. 1.Power Expression (box jump or med ball)

• •Frequency: 1-2x/week
• •Volume: 2-3 sets of 3-5 reps
• •Why: Maintains neural sharpness

1. 1.Nordic Hamstring Curls

• •Frequency: 2x/week minimum
• •Volume: 30-36 reps/week total
• •Why: Hamstring injury prevention (NON-NEGOTIABLE)

1. 1.Hip/Glute Activation (hip thrust or glute bridge)

• •Frequency: 1-2x/week
• •Volume: 2 sets of 8-10 reps
• •Why: Hip power maintenance

Sample In-Season Session (35-40 min)

Warm-up (8 min):
- Light cardio: 3 min
- Dynamic stretches: 3 min
- ACL prevention circuit: 2 min

Main (20-25 min):
- Trap Bar Deadlift: 3x5 @ RPE 7
- Bench Press: 3x5 @ RPE 7
- Dumbbell Row: 3x8 each
- Box Jump: 2x4

Accessory (8-10 min):
- Nordic Curl: 3x6
- Face Pull: 2x15
- Plank: 2x30 sec

Cooldown (3-5 min):
- Hip flexor stretch
- Hamstring stretch

Injury Prevention During Season

Why In-Season Injury Prevention Matters

Injury rates increase as the season progresses due to:

• •Accumulated fatigue
• •Reduced training volume
• •Repeated trauma (contact sports)
• •Mental fatigue affecting technique

Critical Protocols

Hamstring Protection (NON-NEGOTIABLE):

• •Nordic curls: 2x/week, 30-36 reps minimum
• •Never skip, even when pressed for time
• •Can be done at end of practice if needed
• •51% injury reduction maintained with adequate volume

ACL Prevention:

• •Warm-up integration: 2-3x/week
• •Single-leg exercises in S&C sessions
• •Landing mechanics reminders
• •Hip strength maintenance

Shoulder Health (Collision Sports):

• •Face pulls every upper body session
• •Maintain 2:1 pull-to-push ratio
• •External rotation work
• •Monitor for overuse symptoms

Neck Training (American Football):

• •2x/week, brief sessions
• •Isometric holds: 4 directions
• •Include in upper body sessions
• •Part of comprehensive program

Managing Fatigue

Recognizing Overtraining

Warning Signs:

• •Persistent muscle soreness (>48 hours)
• •Declining performance in familiar exercises
• •Elevated resting heart rate
• •Sleep disturbances
• •Irritability or mood changes
• •Increased illness frequency
• •Nagging minor injuries

Response Protocol

Mild Fatigue (1-2 signs):

• •Reduce S&C volume by 20%
• •Prioritize sleep and nutrition
• •Monitor for improvement

Moderate Fatigue (3-4 signs):

• •Skip S&C for the week
• •Recovery activities only
• •Evaluate practice load
• •Consider reduced game minutes

Severe Fatigue (5+ signs):

• •Complete rest from training
• •Medical evaluation recommended
• •Extended recovery period needed
• •Address underlying causes

Proactive Fatigue Management

1. 1.Monitor Daily: Quick wellness check (soreness, sleep, energy)
2. 2.Plan Recovery Weeks: Every 4-6 weeks, even in-season
3. 3.Adjust on the Fly: Modify sessions based on how athletes feel
4. 4.Prioritize Sleep: 8-10 hours when possible
5. 5.Nutrition Focus: Adequate protein, carbs around games

Position-Specific Considerations

American Football

Linemen:

• •Highest collision load - recovery paramount
• •Maintain strength, accept slight muscle loss
• •Mobility work for repeated stance positions
• •Consider Thursday lift vs. Friday practice

Skill Positions:

• •Maintain speed qualities (brief, explosive work)
• •Hamstring emphasis
• •Lower S&C volume to protect speed
• •Quality over quantity always

Linebackers/Tight Ends:

• •Highest overall physical demands
• •Balance strength and recovery
• •Monitor carefully for overtraining
• •May need reduced S&C more than others

Soccer

High-Minute Players:

• •Minimal additional conditioning
• •S&C focuses on injury prevention
• •Recovery between matches is everything
• •1 session/week may be sufficient

Rotation Players:

• •May need slightly more S&C to stay sharp
• •Supplement game minutes with training load
• •Still prioritize being ready for match day
• •Use extra training for maintenance, not building

Congested Fixture Periods:

• •Eliminate all non-essential training
• •Recovery work only
• •Minimum effective dose injury prevention
• •Trust the base built in pre-season

Timing Considerations

When NOT to Lift

• •Within 48 hours of game (heavy lower body)
• •Within 24 hours of game (anything significant)
• •When significant soreness is present
• •Immediately before practice
• •When signs of overtraining appear

When TO Lift

• •48+ hours after game (primary session)
• •72+ hours before next game
• •After practice (not before)
• •When feeling recovered and ready
• •Early in the week

Competition Day

Pre-Game:

• •Activation only (if anything)
• •Nothing fatiguing
• •Mental preparation focus
• •Trust the preparation

Post-Game:

• •Cool down and initial recovery
• •Nutrition within 30-60 minutes
• •Sleep prioritized that night
• •Active recovery next day

References

• •Kraemer et al. (2009). Strength and Conditioning for Football
• •Turner et al. (2019). Strength and Conditioning for Soccer
• •NSCA Position Statement on In-Season Training
• •Baker (2001). The Effects of an In-Season of Concurrent Training
• •Marques et al. (2013). In-Season Strength Maintenance in Professional Soccer

American football is a unique sport that demands excellence across multiple physiological domains simultaneously. Understanding these demands is essential for effective strength and conditioning.

Energy System Demands

Play-by-Play Analysis

A typical football play lasts 5-7 seconds and is almost entirely powered by the phosphagen (ATP-PC) system:

Position-Specific Demands

Linemen:

• •Highest force production (blocking, pushing)
• •Shortest duration efforts
• •~60-70 plays per game
• •Recovery between plays critical
• •Aerobic capacity supports play-to-play recovery

Skill Positions:

• •Highest speed demands
• •Longest individual play distances
• •Mix of acceleration and sustained speed
• •Higher glycolytic demand during long plays
• •Speed maintenance throughout game critical

Linebackers/Tight Ends:

• •Hybrid demands
• •High collision frequency
• •Both power and endurance needed
• •Highest overall work rate

Neuromuscular Demands

Rate of Force Development

Football success depends on generating force RAPIDLY:

• •First step quickness separates good from great
• •Blocking requires explosive hand placement
• •Tackling requires rapid force application
• •Sprint acceleration from dead stop

Training Implications:

• •Explosive intent on every rep
• •Olympic lift variations for RFD
• •Plyometrics for reactive power
• •Avoid slow, grinding strength work

Strength Qualities

Collision Physiology

Football's collision demands are unique in sport:

Impact Forces

• •Linemen collisions: 1,500-2,000 lbs of force
• •Tackling impacts: Variable but significant
• •Cumulative damage throughout season

Tissue Resilience

• •Muscle mass provides protective padding
• •Strong connective tissue absorbs force
• •Core stability maintains structural integrity
• •Neck strength may help brace for impact

Recovery from Collisions

• •Full game recovery: 72-96 hours
• •Contact practice: 48 hours
• •In-season volume must be reduced
• •Sleep quality critical for tissue repair

Metabolic Considerations

Body Composition by Position

Fueling Demands

• •High carbohydrate needs during season
• •Protein for tissue repair post-collision
• •Hydration critical for performance
• •Timing matters: pre-practice, during game, recovery

Injury Physiology

Common Injury Patterns

ACL Injuries:

• •Non-contact mechanism common
• •Cutting, landing, decelerating
• •Neuromuscular control deficits
• •Preventable with targeted training

Hamstring Strains:

• •High-speed running mechanism
• •Eccentric overload during deceleration
• •Fatigue increases risk
• •Nordic curls reduce incidence 51%

Concussion:

• •Most common injury in football
• •Collision mechanism
• •Technique and equipment primary prevention
• •Return-to-play protocol essential

Training Periodization Physiology

Off-Season (Building Phase)

• •Tissue adaptation occurs
• •Strength and power developed
• •Tendons adapt slower than muscle (8-16 weeks)
• •Progressive overload essential

Pre-Season (Conversion Phase)

• •Express developed strength as power
• •Sport-specific conditioning increases
• •Tapering volume while maintaining intensity
• •Practice load increases

In-Season (Maintenance Phase)

• •Games provide primary training stimulus
• •S&C maintains, doesn't build
• •Recovery paramount
• •Injury prevention work continues

Post-Season (Recovery Phase)

• •Accumulated fatigue addressed
• •Tissue repair from season damage
• •Mental recovery as important as physical
• •Assessment and planning

Practical Applications

1. 1.Train for explosiveness - Speed of force production > magnitude
2. 2.Position-specific programming - Different bodies, different needs
3. 3.Injury prevention is performance - Can't play if you're hurt
4. 4.Recovery is training - Especially during season
5. 5.Periodize appropriately - Build in off-season, maintain in-season

Speed is the ultimate differentiator in football. Whether it's a receiver separating from coverage or a soccer winger beating a fullback, the ability to accelerate, reach top speed, and change direction determines success.

Components of Football Speed

1. Acceleration

Acceleration is the rate of change in velocity - how quickly an athlete reaches top speed. In football, most plays and sprints never reach maximum velocity, making acceleration the most critical speed quality.

Key Factors:

• •Ground contact time (shorter = better)
• •Ground reaction forces (more force = more acceleration)
• •Body position (forward lean in early acceleration)
• •Arm action (drives leg mechanics)
• •Hip extension power

American Football Context:

• •First 10 yards determine most plays
• •Getting off the line separates good from great
• •Position-specific starting stances matter

Soccer Context:

• •First step to the ball is decisive
• •Acceleration from various body positions
• •Ball at feet changes mechanics

2. Maximum Velocity

Maximum velocity is the fastest speed an athlete can achieve in a straight line. While less common than acceleration demands, top speed matters for long plays and breakaways.

Key Factors:

• •Stride length (optimal, not maximal)
• •Stride frequency (turnover rate)
• •Ground contact mechanics (front-side dominant)
• •Relaxation at speed
• •Core stability

When Maximum Velocity Matters:

• •40+ yard plays (American football)
• •Counter-attacks (soccer)
• •Kick/punt returns
• •Breakaway runs

3. Change of Direction (COD)

Change of direction is the ability to decelerate, plant, and accelerate in a new direction. Football requires constant directional changes.

Key Factors:

• •Deceleration ability (eccentric strength)
• •Body position through the cut
• •Hip mobility and control
• •Ankle stiffness
• •Technique (open vs. crossover steps)

Types of Direction Changes:

4. Agility (Reactive Agility)

Agility is change of direction in response to a stimulus. This is what separates pre-planned drills from game reality.

Key Factors:

• •Perception and decision-making speed
• •Anticipation based on opponent cues
• •Movement execution under cognitive load
• •Experience and pattern recognition

Training Agility:

• •React to visual cues (coach, partner, lights)
• •Mirror drills with opponent
• •Small-sided games
• •Game-realistic scenarios

Sprint Mechanics

Acceleration Mechanics (0-15 yards)

Body Position:

• •Forward lean (45-50 degrees initially)
• •Drive phase with powerful hip extension
• •"Push the ground away behind you"
• •Head down, eyes up

Arm Action:

• •Powerful, aggressive arm swing
• •Hands move from hip to cheek
• •Opposite arm drives with opposite leg
• •Relaxed but forceful

Leg Action:

• •Aggressive "piston" action early
• •Ground contact behind center of mass
• •Full hip extension before knee lift
• •Toe dorsiflexed (pulled up)

Maximum Velocity Mechanics (15+ yards)

Body Position:

• •Upright posture (slight forward lean)
• •Tall through hips
• •Stable core, no rotation
• •Relaxed face and shoulders

Ground Contact:

• •Front-side mechanics (foot lands closer to center of mass)
• •Brief ground contact (0.08-0.10 sec)
• •"Pop off the ground"
• •Stiff ankle at contact

Leg Cycle:

• •High knee lift (thigh parallel to ground)
• •Fast leg recovery (heel toward glute)
• •Aggressive "step over" pattern
• •Minimize backside mechanics

Deceleration: The Forgotten Speed

Deceleration is critical for both performance and injury prevention. Athletes who decelerate well can change direction faster and reduce injury risk.

Key Principles:

• •Lower center of mass
• •Widen base of support
• •Eccentric strength through legs
• •Multiple short steps vs. one long step

Training Deceleration:

1. 1.Sprint and stop drills (progressively shorter distances)
2. 2.Deceleration from various angles
3. 3.Eccentric strength work (Nordic curls, RDLs)
4. 4.Landing mechanics training

Injury Prevention Link: Poor deceleration is implicated in:

• •ACL injuries (especially non-contact)
• •Hamstring strains
• •Ankle sprains
• •Groin/adductor injuries

Training Speed

Principles of Speed Development

1. 1.Quality Over Quantity

• •Each rep should be maximal or near-maximal
• •Full recovery between reps (45 sec to 3 min)
• •Stop when quality declines
• •Never train speed when fatigued

1. 1.Train Fresh

• •Speed work early in session
• •Speed work early in week
• •Not the day after high-volume strength

1. 1.Specificity

• •Train the movement patterns used in your sport
• •Position-specific starting positions
• •Sport-specific distances

1. 1.Progressive Overload

• •Resisted sprints (sleds, hills)
• •Assisted sprints (band-assisted, downhill)
• •Contrast training (heavy + explosive)

Sample Speed Training Progression

Phase 1: Technical Foundation (Weeks 1-4)

• •Sprint drills (A-skips, B-skips, etc.)
• •Wall drives
• •Short accelerations (10-20 yards)
• •Focus: Mechanics before speed

Phase 2: Acceleration Development (Weeks 5-8)

• •10-20 yard sprints from various starts
• •Resisted sprints (light sled: 10-15% body weight)
• •Falling starts, 3-point starts
• •Focus: First step quickness

Phase 3: Maximum Velocity (Weeks 9-12)

• •Fly sprints (build-up to max)
• •Flying 20s (max speed for 20 yards)
• •Contrast sprints (resisted then unresisted)
• •Focus: Top speed maintenance

Phase 4: Sport-Specific Speed (Weeks 13+)

• •Position-specific drills
• •Game-realistic scenarios
• •Reactive/agility integration
• •Focus: Express speed in context

Speed Sessions by Football Type

American Football Speed Session: ``` Warm-up: 15 min (dynamic, sprint drills) Main:

• •10-yard bursts x 6 (60 sec rest)
• •20-yard sprints x 4 (90 sec rest)
• •40-yard sprints x 3 (3 min rest)
• •Pro agility x 4 (90 sec rest)

Total: 45-55 min ```

Soccer Speed Session: ``` Warm-up: 15 min (dynamic, ball work) Main:

• •5-yard bursts x 6 (45 sec rest)
• •10-yard accelerations x 6 (60 sec rest)
• •Flying 20s x 4 (2 min rest)
• •Reactive 1v1 sprints x 6 (90 sec rest)

Total: 45-55 min ```

Strength for Speed

Speed requires strength as its foundation. You cannot express power you don't have.

Key Strength Exercises for Speed

Strength-Speed Continuum

Common Speed Training Mistakes

1. 1.Training Speed When Tired

• •Speed work must be done fresh
• •Quality degrades rapidly with fatigue
• •Solution: Speed early, conditioning later

1. 1.Too Much Volume

• •Speed is neurally demanding
• •More is not better
• •Solution: 200-400m total sprint volume per session

1. 1.Incomplete Recovery

• •ATP-PC system needs 2-3 min for full recovery
• •Incomplete recovery = conditioning, not speed
• •Solution: Full rest between maximal efforts

1. 1.Ignoring Deceleration

• •Athletes train to go fast, not to slow down
• •Creates injury risk and limits agility
• •Solution: Dedicated deceleration work

1. 1.No Progression

• •Same drills, same speeds, no adaptation
• •Solution: Progressive overload in speed work

Position-Specific Speed Considerations

American Football

Linemen:

• •First-step quickness paramount
• •5-yard explosion
• •Getting off blocks
• •Limited max velocity needs

Skill Positions:

• •Full speed continuum important
• •Route-specific acceleration
• •Change of direction excellence
• •Maintaining speed with ball

Linebackers/Tight Ends:

• •Hybrid needs
• •Lateral speed and pursuit angles
• •Downfield coverage
• •Collision entry speed

Soccer

Attackers:

• •Acceleration with ball
• •Change of direction under pressure
• •Final sprint in behind defense
• •Speed of execution (not just running)

Midfielders:

• •Repeated sprint ability
• •Speed endurance
• •Acceleration from various positions
• •Recovery runs

Defenders:

• •Reactive speed
• •Backwards speed
• •Recovery speed
• •Speed in aerial duels

References

• •Mann et al. (2011). The Mechanics of Sprinting and Hurdling
• •Haugen et al. (2019). Sprint running performance monitoring
• •Young et al. (2015). Change of direction speed: A critical review
• •NSCA Position Statement on Speed Training
• •FIFA Football Training Science

Football has the highest injury rate of any major sport. Proactive injury prevention isn't just good practice—it's essential for staying on the field and having a long career.

Key Injury Statistics

ACL Prevention Protocol

The Evidence

Multi-component ACL prevention programs reduce injury risk by 51-62% when performed 2-3x per week. Programs performed less frequently show NO protective benefit (JOSPT 2023 Clinical Practice Guidelines).

Athletes with HIGH compliance show 88% injury reduction vs 51% average.

Required Components

1. 1.Single-leg strength exercises

• •Bulgarian split squats
• •Single-leg RDL
• •Step-ups with control

1. 1.Hip strengthening (glute medius focus)

• •Clamshells with band
• •Side-lying hip abduction
• •Monster walks

1. 1.Landing mechanics

• •Box jump with soft landing
• •Drop landing with knee control
• •Deceleration training

1. 1.Neuromuscular control

• •Single-leg balance
• •Perturbation training
• •Reactive agility drills

Implementation

Best Practice: Integrate into warm-up

• •Ensures compliance
• •Prepares body for training
• •Takes only 5-8 minutes
• •Becomes automatic habit

Sample Warm-Up Integration:

1. 1.Light jog (2 min)
2. 2.Dynamic stretches (2 min)
3. 3.Single-leg balance reaches (1 min)
4. 4.Lateral lunge to balance (1 min)
5. 5.Box step-down with control (1 min)
6. 6.Light plyometrics (1 min)

Hamstring Protection

The Evidence

Nordic hamstring exercises reduce hamstring injuries by 51% (PMC Umbrella Review 2024). This is the single most effective exercise for hamstring injury prevention.

Protocol

Volume Target: 48 reps/week

Progression:

Key Points:

• •Progress by reducing assistance, not adding load
• •Eccentric focus is the key mechanism
• •In-season maintenance: 30-36 reps/week minimum
• •Never skip during season

The L-Protocol for Rehabilitation

For athletes returning from hamstring injury:

Phase 1 (Days 1-5): Isometric loading

• •Prone holds at 90°, 60°, 30° knee flexion
• •3-5 x 30 sec holds, 2x daily

Phase 2 (Days 5-10): Isotonic loading

• •Prone knee curls, standing single-leg curls
• •3 x 12-15, daily

Phase 3 (Days 10-21): Eccentric loading

• •Nordic curls (assisted), light RDL
• •3 x 8-10, every other day

Phase 4 (Days 21+): High-speed eccentric

• •Sprinting progressions
• •Sport-specific movements
• •Criteria: Pain-free at all prior phases

Neck Strengthening

The Evidence

Current evidence quality for neck strengthening preventing concussions is LOW (JOSPT 2023 Systematic Review). However:

• •Neck strength may help athletes brace for impact
• •Potentially reduces head acceleration during collisions
• •Should be part of comprehensive injury prevention
• •NOT a replacement for proper technique and equipment

Protocol

Frequency: 2x/week

Exercises:

1. 1.Neck Curl (flexion): 2x15
2. 2.Neck Extension: 2x15
3. 3.Lateral Flexion (each side): 2x15
4. 4.Isometric Holds (4 directions): 2x10 sec each

Key Points:

• •Control the movement—never jerk
• •Include in upper body sessions
• •Progress load gradually
• •Combine with proper tackling technique

Shoulder Health

Push-Pull Balance

Football involves significant pushing (blocking, tackling). Balance with pulling work:

• •Recommended ratio: 2:1 pull-to-push
• •Face pulls in every upper body session
• •Rows before pressing in superset fashion
• •External rotation work

Rotator Cuff Care

Exercises:

• •Face pulls with external rotation
• •Band external rotation
• •Y-T-W raises

Frequency: Every upper body session

Ankle Protection

Prevention Strategies

1. 1.Proprioception training

• •Single-leg balance progressions
• •Unstable surface work
• •Eyes-closed challenges

1. 1.Strengthening

• •Banded dorsiflexion
• •Calf raises (full ROM)
• •Inversion/eversion work

1. 1.External support

• •Taping for players with history
• •Bracing for high-risk athletes
• •Proper cleat selection

In-Season Injury Prevention

Non-Negotiables

Even when time is limited in-season, these cannot be skipped:

1. 1.Nordic Hamstrings: 2x/week, 30-36 reps minimum
2. 2.ACL Warm-Up: 2-3x/week, integrated into practice
3. 3.Face Pulls: Every upper body session
4. 4.Neck Work: 2x/week, brief sessions

Volume Considerations

• •Reduce S&C volume 40-60% from off-season
• •Never add fatigue that compromises games
• •Quality over quantity
• •Recovery is training

Return-to-Play Criteria

ACL Reconstruction

All criteria must be met:

• •Limb Symmetry Index >90% on hop tests
• •Y-Balance composite symmetry <4cm difference
• •Quadriceps strength LSI >90%
• •Psychological readiness (ACL-RSI) >60/100

Concussion

• •Graduated return-to-play protocol completed
• •No symptoms at each stage
• •24 hours minimum at each step
• •Medical clearance required before contact

General Principles

• •Don't rush return—reinjury risk is elevated
• •Functional testing before clearance
• •Consider psychological readiness
• •60% greater risk of time-loss injury after concussion

References

• •JOSPT 2023 ACL Injury Prevention Clinical Practice Guidelines
• •PMC 2024 Nordic Hamstring Exercise Umbrella Review
• •JOSPT 2023 Neck Strength and Concussion Systematic Review
• •PRISP Annual Injury Reports