Hamstring Injury Prevention for Soccer Teams: The Exercises That Work (and When to Do Them)
It almost always happens at full speed. A player sprints for a through ball, reaches for an extra stride, and suddenly grabs the back of her thigh. A hamstring strain can cost a player weeks, and once she's had one, she's much more likely to have another.
Hamstring strains are the most common muscle injury in soccer, at nearly every age and level. They're also one of the most preventable. The key is doing the right exercises, in the right amount, at the right point in your week.
Why soccer players pull their hamstrings
Your hamstrings do their hardest work during sprinting. As the leg swings forward before the foot hits the ground, the hamstring is stretched while it fights to slow the leg down. That combination, a long muscle under a big load at high speed, is when most strains happen.
Players are at higher risk when they:
- Sprint at top speed without regular exposure to it in training
- Are fatigued, late in a session or a game
- Have weaker hamstrings relative to their quads
- Have had a previous hamstring injury
The two big levers a coach controls are hamstring strength and regular sprint exposure. Train both, and you protect your players.
The research: the Nordic hamstring curl
The Nordic hamstring curl is the most studied hamstring prevention exercise in sports. Across multiple trials in soccer, teams that included Nordics in their training had roughly half the hamstring injuries of teams that didn't.
It works because it strengthens the hamstring while it lengthens, which is exactly what happens during the late swing phase of sprinting.
As with any prevention program, consistency beats intensity. A small, regular dose done all season does far more than a big block done once in preseason.
The hamstring prevention routine
Add this to your warm-up or the end of practice, depending on the day (see the match-week guide below).
1. Nordic hamstring curls
Partner kneels behind and holds the ankles. Keep a straight line from knees to shoulders and lower forward as slowly as you can, then catch yourself with your hands and push back up.
- Starting out: 2 sets of 3–5 reps
- Building up: work toward 2–3 sets of 6–8 over several weeks
- Coaching cue: "Fight the fall the whole way down. Hips stay forward."
No partner? Players can hook their heels under a bench or a teammate's back, or substitute the slider curl below.
2. Slider or towel hamstring curls
Lie on your back with heels on sliders (or towels on a smooth surface). Lift your hips and slowly slide your heels out, then pull them back in.
- 2 sets of 6–10
- Coaching cue: "Keep your hips high the whole time."
3. Single-leg Romanian deadlift
Stand on one leg, hinge at the hips, and reach toward the ground while the free leg extends behind you. Return to standing.
- 2 sets of 6–8 per leg, bodyweight or holding a ball
- Coaching cue: "Long back, soft knee, hips square."
4. Progressive sprints
Regular exposure to high speed is one of the best protections against hamstring strains. Players who rarely sprint in training are the ones who get hurt when a game demands it.
- 3–5 build-up runs over 30–40 meters, finishing at near top speed
- Full recovery between reps, walking back
- Coaching cue: "Build smoothly. Hit top speed at the end, don't start there."
Where it fits in your match week
Timing matters as much as the exercises. Heavy hamstring work leaves muscles sore for a day or two, which you don't want right before a game.
- Early in the week (4–5 days before a match): your main strength day. Full Nordic sets and slider curls.
- Midweek (3 days before): a maintenance dose. Fewer reps, same exercises.
- 1–2 days before a match: keep it light. A few slow Nordic holds or slider curls and some short build-up sprints, enough to stay sharp without leaving the legs heavy.
- Day after a match: recovery only. Skip the strength work.
Common mistakes to avoid
- Going too hard, too fast. Nordics cause real soreness at first. Start with low reps and build up over a few weeks.
- Only doing it in preseason. The protection fades when you stop.
- Skipping sprints to "save legs." Players need regular top-speed exposure. Avoiding it entirely can leave them less prepared for the sprints a game demands.
- Poor form on Nordics. Bending at the hips turns it into a different exercise. Keep the body in one straight line.
Let PIE build it for you
The right hamstring dose depends on your team's age and level and how many days you are from your next match. PIE Coach reads your practice plan and adds hamstring and injury-prevention work at the right dose for that day, building early in the week and tapering before game day, so your players are strong and fresh when it counts.
This article is for general education for coaches and isn't medical advice. Players with pain, a recent injury, or a medical condition should be evaluated by a qualified healthcare professional before starting a new exercise program.