Who this plan is for
This is for outfield players at any competitive level who train or play several times a week. Goalkeepers should keep the same lower body and add more overhead work.
- Players with a history of hamstring or groin strains.
- Anyone whose sprint speed fades in the last twenty minutes.
- Players returning from a layoff who need a re-entry structure.
- Adults playing recreationally who train less than they play.
Weekly schedule
Lift on the day after a match or on a training day, never the day before a match. Two sessions is the realistic ceiling once matches and team training are on the calendar.
| Day | Plan | Purpose |
|---|---|---|
| Day after match | Session A | Heavy, furthest from the next match |
| Mid-week training day | Session B | Shorter, after team training |
| Day before match | Nothing heavy | Arrive fresh |
| Match day | Play | The point of all of it |
Warm-up
Warm up properly. Cold hamstrings and a sudden sprint is the classic mechanism for the injury this plan exists to prevent.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Dynamic Arm Circles | 1 | 10 each direction | 15 sec | Start small, then increase the circle without shrugging. |
| Tempo Bodyweight Squat | 1 | 8 controlled reps | 20 sec | Use a comfortable depth and keep the whole foot planted. |
| Hip Hinge Dowel Drill | 1 | 8 reps | 20 sec | Practice moving through the hips before adding load. |
| Cat-Cow | 1 | 6 slow reps | 20 sec | Move gently through a comfortable spinal range. |
The soccer strength plan
The hamstring and adductor work is the non-negotiable part. If time runs out, cut something else.
Session A - Heavy and eccentric
The main session. Hamstring work goes early while you are fresh enough to control it.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Nordic Hamstring Curl | 3 | 5 reps | 2 min | Lower as slowly as you can control; catch with the hands. Soreness is expected in the first weeks. |
| Barbell Back Squat | 4 | 5 reps | 3 min | Control the descent and drive out without the hips shooting up first. |
| Copenhagen Plank | 3 | 20 sec each side | 90 sec | Build the adductor before it gets loaded in a tackle. |
| Romanian Deadlift | 3 | 8 reps | 2 min | Hips back, hamstrings loaded, back steady. |
| Side Plank | 2 | 30 sec each side | 60 sec | Hold the position rather than chasing the clock. |
Session B - Single-leg and trunk
Shorter and lighter, fitted after team training.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Bulgarian Split Squat | 3 | 8 each side | 90 sec | Soccer is played on one leg; train it that way. |
| Single-Leg Romanian Deadlift | 3 | 8 each side | 90 sec | Slow and balanced beats heavy and wobbling. |
| Hip Adduction | 3 | 10-12 reps | 90 sec | Second adductor exposure of the week. |
| Step-Up | 3 | 8 each side | 90 sec | Drive through the top leg without pushing off the bottom foot. |
| Dead Bug | 2 | 8 each side | 60 sec | Keep the ribs down. |
Make the template fit your life
Keep the hamstring work in the plan
DoThis keeps the durability work in the session even in a congested week, and cuts the parts that matter less.
Exercise and equipment alternatives
Use the substitution in the same row, keep the same set and repetition target, and reduce the load while learning the new movement.
| Planned exercise | Alternative | Use it when |
|---|---|---|
| Nordic Hamstring Curl | Razor Curl | You cannot yet control the full lowering phase. |
| Barbell Back Squat | Goblet Squat | No rack, or you are early in a return to training. |
| Copenhagen Plank | Adductor Squeeze | The full lever is too much right now. |
| Hip Adduction | Copenhagen Plank | No adduction machine is available. |
Progression rules
Nordic curls progress by range and control, not by load. Everything else uses the usual small increases.
- Start Nordics at whatever range you can genuinely control and extend the range over weeks.
- Add small loads on squats and Romanian deadlifts when all sets are clean at the top of the range.
- In a congested fixture run, keep the hamstring and adductor work and drop the rest.
- Never introduce Nordics for the first time in the same week as a match. Start them in a lighter week.
Weekly placement and recovery
- Nordic soreness in the first two weeks is normal and settles quickly; do not stop the exercise because of it.
- A hamstring that feels tight before a match is a warning, not something to stretch through.
- Two lifting sessions plus team training plus a match is a full week. Adding a third session is usually where players break down.
Common programming questions
Do Nordics really matter?
Eccentric hamstring work is one of the few strength interventions with a consistent record against hamstring strains. It is the exercise least worth skipping.
Can I lift the day before a match?
Not heavy. If it is the only slot you have, halve the volume and remove the eccentric work.
What if I already strained a hamstring?
That needs a clinician and a graded return, not this template. Come back to the plan once you are cleared to sprint.
Safety and limitations
Stop if an exercise produces sharp pain, dizziness, or chest pain. An acute hamstring or groin strain requires assessment and a structured return to sprinting rather than working around it.
This article provides general wellness education, not medical advice, diagnosis, rehabilitation, or individualized treatment.
Sources
Prepared by the DoThis Editorial Team using the cited evidence and exercise names verified against the DoThis catalog. No professional clinical review is claimed.
- Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical PerformanceAmerican College of Sports Medicine / PubMed
- Progression Models in Resistance Training for Healthy AdultsAmerican College of Sports Medicine / PubMed
- Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services
Make the template fit your life
Keep the hamstring work in the plan
DoThis keeps the durability work in the session even in a congested week, and cuts the parts that matter less.