Off-Season Injury Prevention in Youth Soccer

June 3, 2025

Off-Season Injury Prevention in Youth Soccer

The off-season is a critical time for injury prevention in youth soccer. From a physical therapy perspective, this period allows athletes to improve strength, mobility, and neuromuscular control—key components in avoiding common injuries such as ACL tears, ankle sprains, and hamstring strains.

One of the most effective tools for injury prevention is the FIFA 11+ program. Developed by FIFA’s Medical Assessment and Research Centre (F-MARC), it focuses on dynamic warm-ups, core and lower extremity strength, balance, and plyometrics. These elements align directly with physical therapy goals for joint stability, proper biomechanics, and safe movement patterns.

Off-Season Application

While the FIFA 11+ is typically used as a warm-up, its components can be expanded during the off-season to build foundational strength and movement efficiency. Off-season training should include:

Progressive strength work: Bodyweight squats, lunges, and Nordic hamstring curls to support knee and hip stability.
Balance and proprioception: Single-leg stance drills and dynamic balance work to improve joint control.
Plyometrics and agility: Controlled jumping, landing, and directional change drills to reduce injury risk during high-speed play.
Mobility and flexibility: Targeted stretching to correct movement restrictions and optimize biomechanics.

Clinical Example

A 14-year-old midfielder with recurrent knee pain began a structured off-season program based on FIFA 11+. Over 8 weeks, she progressed through core strengthening, single-leg balance training, and agility drills. By preseason, her pain had resolved, her movement quality improved, and she completed the competitive season without injury.

Evidence-Based Results

A landmark study by Soligard et al. (2008), published in the British Journal of Sports Medicine, showed that teams using the FIFA 11+ experienced a 35% reduction in overall injuries and a 50% reduction in serious injuries among youth female soccer players. These findings support its effectiveness when used consistently.

Conclusion

Off-season strength and conditioning, guided by physical therapy principles and structured around the FIFA 11+ program, is a proven and practical way to reduce injury risk in youth soccer. It builds resilient, well-prepared athletes—ready to perform safely and confidently when the season begins.