7 injury prevention exercises every youth footballer should do weekly

The evidence is clear: structured injury prevention programs cut injury rates in youth football significantly. The problem is that most young players never do them consistently. Below are the seven exercises with the strongest evidence for young footballers — and how to build them into a weekly routine parents can actually enforce.

1. FIFA 11+ Kids warm-up

Designed by FIFA specifically for younger players. A short warm-up covering balance, jumping, landing and coordination. Teams that use it regularly see far fewer severe injuries.

2. Nordic hamstring curl

The single best exercise for reducing hamstring strains — the most common muscle injury in youth football. Start with just a few reps twice a week and progress slowly.

3. Copenhagen adduction

Groin injuries are increasingly common in youth football because of cutting and change-of-direction demands. The Copenhagen side-plank strengthens the adductors and cuts groin problems.

4. Single-leg balance & landing

Poor landing mechanics are a major predictor of knee injuries in young athletes. Practising single-leg balance and controlled hop-and-hold landings trains the knee to absorb force safely.

5. Calf raises with tempo control

Heel pain and Achilles issues are extremely common in growing footballers. Slow, controlled calf raises several times a week protect the growing heel and Achilles.

6. Core anti-rotation (Pallof press)

Cutting, shooting and shielding the ball all require rotational stability. Anti-rotation drills protect the lower back and improve on-pitch power transfer.

7. Ankle mobility & control

Ankle sprains are the most frequent acute injury in youth football. A short routine of ankle circles, band work and single-leg hops keeps ankles resilient.

How to make it stick

• Attach it to something they already do. A few minutes before matchday warm-up works better than a standalone routine.
• Two short sessions beat one long one. A couple of short sessions per week is the minimum effective dose.
• Track it. Consistency is what drives injury reduction — not the exercise choice itself.

YouthLoad ships with age-appropriate injury prevention routines and reminds your child to do them on weeks their load spikes — which is exactly when they need them most.