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Football physical preparation
DEMANDS OF THE SPORT

Football performance is shaped by an aerobic base and repeated decisive actions: acceleration, high-speed running, sprinting, braking, cutting, jumping and contact. Match role, weekly schedule and recent exposure determine what each athlete needs from physical preparation.

ENHANCE PERFORMANCE SYSTEM

SPORT PERFORMANCE REQUIREMENTS.

We plan physical preparation around the football week, not in isolation from it. High-speed exposure, acceleration, hamstring and calf capacity, adductor strength, braking mechanics and conditioning are adjusted to position, match minutes and current training load.

ACCELERATION

Explode into space and repeat short, high-force efforts throughout the match.

HIGH-SPEED EXPOSURE

Develop the mechanics and tissue capacity needed to reach and tolerate high speed.

BRAKING + CUTTING

Control high forces during pressing, duels and rapid changes of direction.

MATCH REPEATABILITY

Sustain technical movement quality across a variable, intermittent workload.

WHAT WE DEVELOP
  • Sprint mechanics + exposureRegular, planned exposure to acceleration and high-speed running around the football week.
  • Posterior-chain strengthHamstring, calf, gluteal and trunk capacity for running, braking and striking.
  • Groin + lateral capacityAdductor strength and multiplanar control for cutting, kicking and duels.
  • Individual load planningAlign gym, speed and conditioning work with position, minutes and team training.
WHAT WE ASSESS
  • 10 m and 30 m sprint
  • High-speed running exposure
  • Countermovement jump
  • Change-of-direction profile
  • Adductor and hamstring capacity
  • Repeated high-intensity running
LOAD + INJURY CAPACITY

We build capacity for known sporting loads; no programme can promise to prevent every injury.

  • Hamstring
  • Groin + hip
  • Knee, ankle + calf
VIEW THE RESEARCH BASIS

These sources inform the general needs analysis. Individual programmes require athlete-specific assessment and coach interpretation.

  1. High-speed running and sprinting in professional adult soccerSystematic review / PMC, 2023
  2. High-intensity acceleration and deceleration demands in elite team sportsSystematic review / PMC, 2019
  3. FIFA 11+ Kids injury-prevention programmeSystematic review and meta-analysis, 2023
  4. FIFA 11+ Kids: injury prevention in young footballersSystematic review, 2024
TRAINING ENQUIRY

START WITH AN ASSESSMENT.

Tell us the athlete's sport, age, level and next performance target.

SEND AN ENQUIRY