Evidence-Based Gains: 68% Injury Reduction in Youth Soccer with Strength Training

Youth soccer is one of the world’s most popular sports, engaging millions of athletes worldwide, but it also carries a significant injury burden. Research shows that muscle strains, ligament sprains, and overuse injuries account for over 70% of soccer-related injuries in young players, with the majority affecting the lower body (Zouita et al., 2016; Noyes et al., 2013).

Hamstring strains are particularly problematic, with studies reporting that these injuries alone can sideline players for 2–6 weeks per incident and have a high recurrence rate if not addressed effectively (Al Attar et al., 2017). For example, incorporating the Nordic Hamstring Exercise reduces hamstring injury risk by 51% (Risk Ratio 0.49) across youth and adult players (Al Attar et al., 2017).

Beyond muscle strains, knee injuries, including ACL tears, are a leading cause of long-term absence from sport. Research on neuromuscular training programs has shown they can reduce non-contact knee injury incidence from 2.62 to 0.48 injuries per 1,000 hours of exposure, a reduction of nearly 80% (Darragi et al., 2024).

While technical skills and endurance are often prioritized, strength training remains underused in many soccer development systems. This is despite robust evidence showing that resistance training not only reduces injury risk by up to 68% (Zwolski et al., 2017) but also improves critical performance measures. In elite youth soccer players, adding eccentric overload training improved countermovement jump height by an effect size of 0.79 and sprint performance by 0.37 to 0.77 over just 10 weeks (de Hoyo et al., 2015).

In this article, we will explore why resistance training is essential for protecting young soccer athletes from injury, how it supports strength and speed, and which evidence-based strategies can be safely implemented for long-term success.

The Injury Landscape in Youth Soccer

Soccer is a dynamic, high-intensity sport that places considerable demands on young athletes. As participation in competitive youth leagues increases, so does the risk of injury. Studies have shown that up to 70% of injuries in youth soccer involve the lower body, particularly the thighs, knees, and ankles (Zouita et al., 2016).

Hamstring strains are among the most common and costly injuries. Systematic reviews estimate that hamstring strains account for as much as 12–16% of all soccer injuries and can lead to absences ranging from two weeks to more than a month per incident (Al Attar et al., 2017). These injuries also have a recurrence rate estimated to be as high as 30%, especially if prevention strategies are not in place.

Knee injuries, including ACL tears, are another significant concern. In a randomized controlled trial of elite young female soccer players, the control group experienced a non-contact injury incidence of 2.62 injuries per 1,000 hours of exposure, compared to only 0.48 injuries per 1,000 hours in players who performed structured in-season resistance training (Darragi et al., 2024). This translates to an approximately 80% reduction in injury risk.

Ankle sprains are also frequent, though the evidence on prevention through strength training alone remains mixed. A systematic review analyzing proprioceptive strength programs did not find a statistically significant reduction in ankle injuries compared to controls (Villaquiran Hurtado et al., 2023). However, the overall injury burden remains substantial, underscoring the need for comprehensive prevention strategies that include resistance training, neuromuscular conditioning, and proper workload management.

Importantly, these injuries do more than keep players off the field—they can disrupt long-term development, reduce confidence, and increase the risk of dropping out of sport entirely. As youth athletes grow, the combination of rapid physical changes, high training volumes, and intense competition requires targeted interventions to reduce injury risk while supporting performance.

Resistance Training as a Proven Prevention Strategy

While many coaches rely on stretching and aerobic conditioning to prepare young soccer players, resistance training has emerged as one of the most effective tools to prevent injuries. High-quality studies and meta-analyses consistently show that well-designed strength programs can dramatically lower injury risk across age groups and competition levels.

A comprehensive meta-analysis examining the Nordic Hamstring Exercise (NHE) found that implementing this single eccentric exercise reduced hamstring injury rates by 51%, with a pooled risk ratio of 0.49 (Al Attar et al., 2017). This protective effect has been observed even in elite athletes, highlighting the value of eccentric strengthening in injury prevention protocols.

Beyond isolated exercises, multi-component strength training programs have shown broad benefits. A randomized controlled trial in elite young female soccer players demonstrated that 12 weeks of in-season resistance training decreased non-contact injury incidence from 2.62 to 0.48 injuries per 1,000 hours of exposure—a reduction of nearly 80% (Darragi et al., 2024).

Evidence also supports combining resistance training with plyometrics and balance work. In 13–14-year-old male players, Zouita et al. (2016) found that adding strength and plyometric training led to fewer injuries: only 4 injuries occurred in the intervention group compared to 13 in the control group over a single season.

Importantly, these benefits extend beyond preventing muscle strains. Neuromuscular training programs that include resistance training have been shown to improve jump mechanics and reduce the incidence of ACL injuries (Noyes et al., 2013).

Large reviews of youth sports research estimate that resistance training can reduce overall injury risk by up to 68% when programs are age-appropriate, progressive, and supervised (Zwolski et al., 2017).

Together, these findings make a compelling case: resistance training isn’t just safe for youth athletes—it is essential for reducing injury risk and supporting long-term development in soccer.

Performance Benefits Beyond Injury Prevention

While reducing injuries is a primary goal, resistance training also provides significant performance advantages for youth soccer players. Developing strength and power translates directly to faster sprints, higher jumps, and better agility—skills critical to success on the field.

A 10-week in-season eccentric overload training program in junior elite soccer players produced clear improvements in key performance measures. Players increased countermovement jump height by an effect size of 0.79 and improved 10-meter flying sprint performance by 0.77, demonstrating both explosive power and acceleration gains (de Hoyo et al., 2015).

Similar findings have been reported in female youth athletes. In a randomized controlled trial, 12 weeks of in-season resistance training at 40–85% of one-repetition maximum significantly increased bench press strength (effect size 2.59), leg press strength (effect size 1.72), countermovement jump, and repeated sprint performance (Darragi et al., 2024). These adaptations are particularly valuable during the teenage years, when growth spurts can temporarily decrease coordination and strength.

Even structured warm-up programs can lead to measurable strength improvements. The FIFA 11+ program, for example, increased quadriceps strength by up to 78% and hamstring strength by up to 28%, depending on the angle of knee flexion (Daneshjoo et al., 2013).

Incorporating resistance training alongside soccer-specific drills helps develop more robust athletes who can tolerate the demands of competition. Plyometric and eccentric strength work not only improves raw power but also enhances neuromuscular control, balance, and change of direction ability (Beato et al., 2020).

Taken together, the evidence is clear: resistance training doesn’t just help athletes avoid injuries—it actively builds the physical qualities that drive performance on the pitch.

Program Design Principles for Youth Soccer

Developing an effective strength training program for young soccer players requires more than simply adding weights to workouts. Programs must be tailored to the athlete’s age, training history, and biological maturation to maximize benefits and reduce the risk of injury.

Research emphasizes that progressive overload, proper technique, and supervision are essential for safe and effective strength development (Zwolski et al., 2017). This is especially important during periods of rapid growth, when athletes experience temporary decreases in coordination and increased susceptibility to overuse injuries.

Eccentric exercises play a key role in injury prevention. Studies have shown that incorporating the Nordic Hamstring Exercise can reduce hamstring injury risk by 51% (Al Attar et al., 2017). Eccentric overload movements, such as flywheel squats and leg curls, have also been linked to significant improvements in sprint and jump performance while reducing injury severity (de Hoyo et al., 2015).

Combining resistance training with plyometric and neuromuscular training produces the most comprehensive benefits. Zouita et al. (2016) demonstrated that a 12-week program combining plyometrics and resistance training decreased total injuries from 13 in the control group to just 4 in the intervention group over a single season.

To create an effective program, coaches should follow these evidence-based principles:

• Progressive Overload: Gradually increase resistance, volume, or complexity to match the athlete’s development and experience level (Zwolski et al., 2017).

• Movement Quality First: Prioritize technique and control over load, especially during the initial phases of training.

• Incorporate Eccentric Training: Use Nordic hamstrings, eccentric squats, and controlled lowering exercises for muscle resilience (Al Attar et al., 2017; Beato et al., 2020).

• Combine Modalities: Blend resistance training with plyometric drills and balance work to build neuromuscular control and explosive power (Noyes et al., 2013; Zouita et al., 2016).

• Consistency Over Time: Short-term programs can help, but ongoing training across seasons yields the greatest benefits for performance and injury reduction (Beato et al., 2020).

By designing training that respects each athlete’s development and emphasizing gradual progress, coaches and parents can ensure strength training is both safe and highly effective for young soccer players.

Overcoming Barriers to Implementation

Despite the clear benefits of resistance training for youth soccer players, many programs struggle to adopt these practices consistently. Common barriers include misconceptions about safety, lack of coach education, time constraints, and cultural resistance to strength training in youth sports.

One major misconception is that resistance training is unsafe for growing athletes. However, large reviews have shown that with proper technique and supervision, resistance training is not only safe but reduces injury risk by up to 68% (Zwolski et al., 2017). Concerns about growth plate injuries are largely unfounded when programs are age-appropriate and progressive.

Time constraints also pose a challenge, as coaches often feel pressure to prioritize technical and tactical training over strength development. However, research demonstrates that incorporating even short, targeted sessions—such as the Nordic Hamstring Exercise or plyometric circuits—can yield significant reductions in injury incidence. For example, a single exercise like the NHE performed 1–2 times per week reduces hamstring injuries by over 50% (Al Attar et al., 2017).

Another barrier is the lack of coach education and support. Coaches who receive training in strength program design are more likely to integrate resistance exercises effectively and confidently (Beato et al., 2020). Providing simple resources, clear protocols, and ongoing mentorship helps bridge this gap.

Finally, buy-in from athletes and parents is essential. Emphasizing that strength training improves performance as well as injury resilience increases motivation and adherence. In studies where compliance was high, injury reductions were significantly greater compared to programs with low participation (de Hoyo et al., 2015; Darragi et al., 2024).

To overcome these barriers, consider the following strategies:

• Educate coaches and parents on the safety and benefits of resistance training.

• Integrate strength work into regular practice rather than treating it as optional.

• Use simple, proven protocols like the Nordic Hamstring Exercise to start.

• Track progress and celebrate improvements in strength and performance to build buy-in.

With the right approach, resistance training can become a seamless part of youth soccer development, protecting athletes and helping them reach their potential.

Practical Tips for Coaches and Parents

Implementing resistance training doesn’t have to be complicated. Small, consistent steps can make a big difference in reducing injuries and improving performance for youth soccer players. Here are some evidence-based tips to help you get started:

Start Early but Progress Gradually
Research shows that resistance training is safe and beneficial for athletes as young as 13 when properly supervised (Zouita et al., 2016). Begin with bodyweight exercises and technique-focused movements before introducing external loads. Progress volume and intensity slowly to match each athlete’s maturity and experience.

Incorporate Eccentric Training
Eccentric exercises are particularly effective at building resilience. For example, the Nordic Hamstring Exercise performed once or twice a week can reduce hamstring injury rates by 51% (Al Attar et al., 2017). Incorporate eccentric squats and controlled lowering variations to strengthen tendons and muscle fibers.

Blend Resistance Training with Plyometrics
Programs that combine strength and plyometric drills improve both neuromuscular control and explosive power. In one study, a combined program reduced injuries by more than 65% and significantly improved sprint and jump performance in 13–14-year-old players (Zouita et al., 2016).

Focus on Consistency Over Intensity
Short-term gains are helpful, but sustained programs produce the best results. Even a 10-week in-season eccentric overload protocol led to large improvements in performance and reductions in injury severity (de Hoyo et al., 2015). Regular training throughout the season reinforces these benefits.

Educate and Involve Parents
Parents often have concerns about safety or appropriateness. Sharing data that shows injury risk reduction up to 68% (Zwolski et al., 2017) and performance improvements helps build trust and support.

Measure and Celebrate Progress
Track simple measures like jump height, sprint times, and strength benchmarks. Celebrating small wins keeps athletes motivated and reinforces commitment to training.

By following these guidelines, coaches and parents can build a foundation of strength and confidence that protects young soccer players and helps them reach their potential on and off the field.

Conclusion

Youth soccer offers incredible opportunities for skill development, teamwork, and lifelong fitness—but it also comes with a high risk of injuries that can derail a young athlete’s progress. Decades of research have made one thing clear: resistance training isn’t just safe for young players—it’s one of the most effective ways to reduce injuries and improve performance.

Studies show that structured strength training can lower overall injury risk by up to 68% (Zwolski et al., 2017), cut hamstring injuries in half (Al Attar et al., 2017), and significantly improve speed, power, and agility (de Hoyo et al., 2015; Darragi et al., 2024). When combined with plyometrics and neuromuscular exercises, these programs help athletes build the foundation of strength, coordination, and resilience they need to stay healthy and excel on the field.

As coaches, parents, and sports organizations, we have the responsibility to ensure that training programs prioritize long-term health and development over short-term gains. By integrating evidence-based resistance training early and consistently, you can help young soccer players build strong bodies, reduce their risk of injuries, and develop the confidence to thrive in sport and life.

The best time to start is today—because every session is an investment in a healthier, more resilient future.

References

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