In Elite Soccer, Performance Depends on More Than Skill—It Demands Physical Resilience

More and more national teams and professional clubs are adopting structured strength training protocols to protect players from injury and improve overall health. Recent evidence confirms that this is not just a trend it’s a vital necessity.

A 2024 systematic review published in Sports Medicine Open found that implementing in-season strength programs twice a week for 12 weeks led to significant improvements in fitness and a reduction in non-traumatic injuries among elite young female players. Similarly, multicomponent training that combines resistance, balance, and plyometrics consistently lowers the risk of knee and ankle injuries in contact sports.

One particularly effective approach is the inclusion of eccentric exercises, such as Nordic hamstring curls. A recent review in Apunts by Elsevier confirmed their efficacy in preventing hamstring injuries in professional women’s soccer. Meanwhile, JOSR reported that programs integrating balance work can reduce anterior cruciate ligament (ACL) injuries by up to 61% in female athletes.

In practice, the globally adopted FIFA 11+ neuromuscular warm-up protocol is another key pillar: performing it two to three times per week can lower ACL injury risk by up to 70%. As a result, several national federations now mandate its use in both youth teams and senior squads.

From a biomechanical standpoint, traditional strength training (squats, deadlifts, core exercises) helps build balanced musculature around joints, strengthens connective tissues, and enhances neuromuscular control. Coaches implement these loads through periodization, allowing athletes to reach peak performance without risking overtraining.

Dr. Marcus Elliott of P3 in Santa Barbara highlights the tangible impact of these methods. His work with NFL teams reduced hamstring injuries from 23 to just 3 per season, proving that biomechanical analysis and tailored training can revolutionize athlete safety.