Top 5 Prehab Exercises For Footballers In The Off Season

Feisal Zaw, Senior Physiotherapist

Prevention is always better than cure

With the football season over it’s time for players to relax, hang the boots up (don’t leave them in your bag, trust me) and reflect on the season gone.

Did you have a good season?

Win or lose more games?

Did you play in those games as well you wanted to and were you able to perform consistently?

Personally, every season I will feel like I should have prepared better. The truth is, most injuries that occur during the season are preventable and the work starts in the off-season.

Not having to navigate matchdays and trainings means you can make meaningful strength and mobility gains without being worried about soreness. You also have the freedom to work on your fitness, without having to stick to a rigid schedule.

But if you want maximum bang for your buck, these are my top 5 injury prevention prehab exercises for footballers in the off-season:

1. Nordic Hamstring Curl

Why: Hamstring strains are one of the most common football injuries. This exercise is proven to reduce the risk. These are hard, so it’s good to start them in the off-season so you’re able to maintain them in season, bullet-proofing those hamstrings.
How:

• Kneel with your ankles secured (a partner, bar, or heavy couch works).
• Slowly lean forward, keeping your hips extended.
• Control the descent as long as possible before catching yourself with your hands.
• Aim: 2–3 sets of 4–6 reps, twice per week.

2. Copenhagen Plank

Why: Groin strains can sideline players. This exercise strengthens the adductors to make them more resilient to running, kicking and changing direction.
How:

• Side plank position, top leg supported on a bench.
• Lift hips up, keeping body straight.
• Slowly lower bottom leg towards the floor and back up.
• Aim: 2–3 sets of 8–12 reps per side.

3. Single-Leg Romanian Deadlift (RDL)

Why: Builds hip stability, hamstring and glute strength. All essential for sprinting and kicking.
How:

• Stand on one leg, slight knee bend.
• Hinge forward at the hips, extending free leg behind.
• Keep back straight and return to standing. Add weights as able
• Aim: 2–3 sets of 8–10 reps per leg.

4. Split Squat

Why: Strengthens quads and glutes, improves hip mobility and core control. Essential for changing direction, jumping and landing stability.
How:

• Start in a lunge stance, back knee just off the floor.
• Hold a light weight or ball and bring the back knee straight down towards the ground
• Return to upright.
• Aim: 2–3 sets of 10 reps per leg.

5. Calf Raises (Bent & Straight Knee)

Why: Strong calves reduce risk of Achilles and ankle injuries and improve sprinting power.
How:

• Straight knee: rise onto toes slowly, hold, and lower.
• Bent knee: same movement but with knees slightly flexed.
• Aim: 3 sets of 12–15 reps each, progress to single-leg.

These exercises are an excellent place to start building your off-season program. Additionally, if you have specific goals or injuries that you want to work through or prevent, then consulting our physiotherapists to get an off-season plan is the way to go.