As pre-season begins, it is common to sustain injuries as there is a sudden increase in the exercise load. Due to the high impact nature of soccer it is common for patients to sustain ankle and knee sprains, calf strains, bone fractures and head injuries; with muscle and tendon injuries being the most common.

In order to prevent the development of injuries particularly within this period of pre-season, it is important to incorporate an effective warm-up program, as well as implementing strength, balance and plyometric (explosive movement) exercises outside of training.

Strength training, also known as weight or resistance training, isn’t just for body builders! In fact, everyone can benefit from strength training as it helps prevent the natural loss of lean muscle mass that comes with ageing, and it is suitable for all ages and fitness levels!

The Australian Physical Activity and Fitness Guidelines list strength training as an essential part of maintaining good physical & mental health and wellbeing, with a recommended 2 sessions per week. This doesn’t always need to involve lifting weights in the gym, although helpful, it can consist of bodyweight or resistance exercises that can just as easily be completed at home. 

Injuries are an inevitable part of sport. However, a lot of the time, things can be put in place to reduce the chances of it happening. The big factor is making sure your body can deal with the demands of your sport. Give these exercises a go and you’ll give yourself a great shot at getting through this season injury free.

• Jefferson Curl/Forward Roll Down – Really simple but fantastic for strengthening your low back. Starting without any weight, slowly curl your back and think about bringing your chest towards your belt line. Once comfortable can add a light weight, or perform off a block to reach further.