Stronger Players Start with Smarter Prep
Soccer athletes run, cut, and kick constantly — often covering miles of ground during a single match. With that level of movement comes a high risk of lower-body strains, particularly to the hamstrings and groin. Through our partnership with Performance Course, Vista Physical Therapy is helping soccer athletes build strength where it matters most: in the muscles that support quick direction changes, deceleration, and explosive movement.
This blog spotlights key exercises featured in our latest video, including dynamic warmups and hamstring bridges, designed to reduce injury risk and support rehab for athletes returning to the field.
Dynamic Warmups: Activate Before You Accelerate
Skipping the warm-up is one of the most common causes of avoidable muscle strain. That’s why we recommend every training session or game begins with movement-based stretches like:
- Leg swings (front-to-back and side-to-side)
- Walking lunges with rotation
- High knees and butt kicks
These dynamic movements increase circulation, improve joint mobility, and prepare the hip, groin, and hamstring muscles to activate efficiently during play. Over time, this warm-up routine also reinforces better movement mechanics, reducing strain during sprints and cuts.
Hamstring Bridges: Stability Where It Counts
The hamstring bridge is a simple but powerful exercise that strengthens the posterior chain — especially the glutes and hamstrings. Soccer players often experience hamstring injuries due to overuse or imbalances with the quads, especially when sprinting or decelerating.
By incorporating bridges into weekly strength routines, athletes can improve hamstring endurance, support the pelvis and hips, and recover more effectively after a strain. For athletes in rehab, the bridge can be progressed to single-leg or band-resisted versions to rebuild full strength and control.
Why It Matters
Groin pulls and hamstring strains can sideline athletes for weeks. With targeted training strategies, athletes can not only prevent these injuries but also return to play stronger and more stable.
Through Vista PT’s clinical expertise and Performance Course’s on-field application, we’re helping soccer players protect their most important asset: healthy movement.