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Soccer athlete with ball at feet

Neuromuscular Training Warm-Up Program for Soccer

About SHREDinjuries Soccer Neuromuscular Training Warm-Up Program

 The SHRED Injuries Soccer neuromuscular training warm-up program was adapted from the 11+ program, which shows strong evidence for preventing soccer injuries such as knee sprains, ankle sprains, hamstring strains, and groin strains when used consistently before practices and games. This updated SHRED program includes components targeting concussion prevention, choices of different strength exercises to reduce program length, multiple progressions for each exercise, and drills incorporating a ball.

The SHRED Injuries Soccer warm-up program has been developed with input from physiotherapists, technical coaches, strength & conditioning coaches, researchers, and soccer players. The program is currently being evaluated in youth club players.

This warm-up is designed to be completed in 10–12 minutes at the beginning of every practice and game. Coaches may choose to modify the order of the exercises presented here, while being mindful that the higher intensity exercises such as the nordic hamstring curls and agility exercises should be performed later in the warm-up.

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Categories

Aerobic

Running-based activities to warm up and develop control and technique when changing direction.

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Balance

Exercises to develop movement control and stability in the lower body and trunk.

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Strength

Bodyweight or partner resistance activities to develop strength and control through the lower and upper body.

Agility

Landing and change of direction activities to develop power and control.

Aerobic

Perform each exercise. Click here to see a video of the full aerobic portion.

Jog: Forward & Backward

Soccer athletes jogging forward

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High kicks

Soccer athletes performing high kicks

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Heel kicks

Soccer athletes performing heel kicks

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Side shuffle: Right & Left

Soccer athletes performing side shuffles

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Ankle pops

Soccer players performing ankle pops exercise

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A-skips

Soccer athlete performing A-Skips

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Open the gate & Close the gate

Soccer athletes performing open the gate

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High knees

Soccer player performing high knees

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Power skips

Soccer athlete performing power skips

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Balance

Perform one level from each exercise group:

Level 1: Airplane balance

Soccer player performing airplane balance

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Level 1: Overhead throws on single-leg

Soccer players performing overhead toss on single-leg

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Level 2: Airplane with knee drive

Soccer player performing airplane balance with knee drive

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Level 2: Volleys on single-leg

Soccer players performing volleys on a single-leg

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Level 3: Airplane with knee drive and hop

Soccer player performing airplane balance with knee drive and hop

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Level 3: Passing on single-leg

Soccer players passing ball while staying on a single-leg

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Strength

Perform one level from each of the following exercise groups:

  • Front OR Side planks
  • Bridges OR Nordics
  • Copenhagens
  • Sagittal OR Multidirectional lunges

Aim to alternate exercise group selection each day to ensure all exercise groups are being performed in a week.

Level 1: Front plank hold

Soccer athlete performing a front plank on elbows

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Level 1: Side plank holds

Soccer athlete performing side plank

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Level 1: Glute bridge raises

Soccer athlete performing a glute bridge

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Level 1: Nordic hamstring curl

Soccer athletes performing a nordic hamstring curl

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Level 1: Copenhagen: knee-supported raises

Soccer athletes performing copenhagen adductor exercise with knee-supported hold

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Level 1: Squat with calf raise

Soccer athlete performing squat with calf raise

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Level 1: Lateral lunges (alternating)

Soccer athlete performing lateral lunges

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Level 2: Front plank with leg lifts

Soccer player performing front plank with leg lifts

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Level 2: Side plank with torso rotations

Soccer player performing side plank with torso rotations

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Level 2: Single-leg glute bridge raises

Soccer player performing single-leg glute bridge

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Level 2: Nordic hamstring curl

Soccer athletes performing a nordic hamstring curl

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Level 2: Copenhagen: knee-supported hold

Soccer athletes performing copenhagen adductor exercise with knee support

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Level 2: Lunges forward and backward

Soccer athlete performing walking lunges

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Level 2: Clock lunges: 12, 3, 6 o'clock

Soccer athlete performing clock lunge in the 12 o'clock direction

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Level 3: Front plank with arm lifts

Soccer player performing front plank with arm lifts

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Level 3: Side plank with leg lifts

Soccer athlete performing side plank with leg lifts

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Level 3: Hamstring walkouts

Soccer athlete performing hamstring walkouts

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Level 3: Nordic hamstring with reverse

Soccer athletes performing a nordic hamstring curl with reverse

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Level 3: Copenhagen: foot-supported raises

Soccer athletes performing copenhagen adductor exercise with foot supported hold

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Level 3: Lunges with knee drives & rotation

Soccer athlete performing a leg lift during a walking lunge

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Level 3: Clock lunges: 12, 2, 3, 5, 6, 7 o'clock

Soccer athlete performing clock lunge in the 5 o'clock direction

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Agility

Perform one level from each exercise group:

Level 1: Hops: On the spot

Soccer athlete performing hops on the spot

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Level 1: Jumps: multidirectional

Soccer player performing a jump

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Level 1: Forward zig-zag running

Soccer athlete performing forward zig-zag run

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Level 1: Open to receive pass

Soccer players performing pass on the ground with turn to open

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Level 1: Pass & turn

Soccer athletes performing pass and turn drill

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Level 2: Hops: Multidirectional

Soccer athlete performing multidirectional hops

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Level 2: Skate jumps (Hop & stick)

Soccer athlete performing a skate jump

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Level 2: Quick start and stops

Soccer athlete and coach performing quick start and stops

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Level 2: Toss with eye tracking and pass

Soccer players receiving toss overhead and using eye tracking

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Level 2: Pass & chaos

Soccer players performing passing drill with chaos in center

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Level 3: Hops: Multidirectional combo

Soccer athlete performing a combination of multidirectional hops

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Level 3: Partner jump with shoulder contact

Soccer athletes performing partner jumps with shoulder contact

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Level 3: Partner plant and cut

Soccer athletes performing partner plant and cut

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Level 3: Toss with eye tracking and cutback

Soccer players performing cut back after receiving overhead toss

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Level 3: Pass & cut

Soccer players performing pass and cut drill

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