Injury Prevention Training For Footballers | Full Gym Workout Session

In today's video I show you my entire injury prevention gym routine. Injuries are often caused by muscle imbalances or weaknesses that cause other parts of the body to overcompensate and pick up the slack, resulting in overuse, fatigue and often times injuries. The exercises shown in today's session will help you strengthen the entire body in a functional way that will improve performance on the pitch and reduce the risk of injuries.
Full Workout:
- 5 minute static bicycle
- 5 minutes muscle activation exercises
- 3 x 5 Hamsting Curls
- 3 x 5 (each leg) Split Squats
- 3 x 5 (each leg) Romanian Deadlifts
- 3 x 10 (each leg) calf raises
- 3 x 3 Around The Clock Lunges
- 3 x 10 Bosu Push Ups
- 3 x 10 Shoulder Rolls
- 3 x 5 Pull Ups
- 3 x 10 Plank Ball Rolls
- 3 x 10 Push Ups - Side Planks
- 3 x 10 High Plank Ab Curls
- 10 x Fast Footwork Activations
- 5 x Double Leg Hops
- 5 x Single Leg Hops
- 5 x Diagonal Hops
..............................................................................................................................................................
For training programs, training apparel, blogs and more; check out the 7MLC Training Wesbite: www.7mlctraining.com
Follow me on social media:
Instagram:
Personal: / michaellewiscunningham
7mlcTraining: / 7mlctraining
Facebook: / michaellewiscunningham
Twitter: / cunnygoesham
For Business Inquires Email:
[e-mail]
..............................................................................................................................................................
Music:
Track: Futuristik - Forgive Me [NCS Release]
Music provided by NoCopyrightSounds.
Watch: • Futuristik - Forgive M...
Free Download / Stream: ncs.io/ForgiveMe
..............................................................................................................................................................
Tags: injury prevention exercises, how to prevent injuries, gym session for footballers, gym routine for soccer players, pro soccer player workout, knee strengthening exercises, soccer workouts, how to get football fit, football fitness training, soccer fitness training, first touch drills for soccer players, first touch training, professional soccer training, how to become a better soccer player, ball mastery training, ball mastery exercises, best ball mastery exercises, how to improve ball control, learn to master the ball, 10 ball mastery exercises, football dribbling skills, how to dribble a soccer ball, easy soccer skills for beginners, easy dribbling moves to beat defenders, easy dribbling skills, how to dribble defenders, how to beat defenders 1v1, how to dribble like Ronaldo, how to dribble like Neymar, how to dribble like Messi, best dribbling moves to beat defenders, best dribbling skills, first touch training, how to improve your first touch

[@7mlc]

Hi guys! Hope you enjoyed the video. Here are some main points to take away when it comes to working out/injury prevention training: • injuries can’t always be avoided, but injury prevention work MASSIVELY reduced the risk of injury, and also the severity of injury if they do occur. • injuries are often caused by a weakness in the body. If an area is weak, another part of your body has to pick up the slack which can cause overuse, resulting in injury. • your workouts shouldn’t consist of living heavy weights but instead functional exercises with an element of balance and stability. You are trying to replicate movements that you would perform during a match and strengthen the body on those ranges of movement. • your joints are susceptible to injury, and usually need longer recovery time. Strengthening up the muscles around those joints will reduce the load on those joints when you’re bounding, twisting, jumping et. • strengthen your core! A strong core absorbs a lot of the strain put on the body during exercise, allowing you’re other muscles to work more efficiently, which not only reduces risk of injury, but also allows you to perform explosive movements for longer, and more often during a match. Remember, you can do body weight variations of all of these exercises at home 💪

[@tanakachoto6518]

Damn your vids so gud

[@badcaptain774]

Bro you look like Dennis suarez sometimes... First time i saw your videos sometime ago i mistakenly thought you r the one playing in Barcelona..😂😂 Btw your videos are always good and have something to learn from 👏👏 👏

[@isaacguiterrez6281]

dang G doing the damn thing. keep it up. u gonna go far with futbol . watching in CA.

[@tanguyhinnekens2628]

Nice and useful video! I'm about to finish (1 match left 🤞) my first ever season injured-free by integrating similar workouts I saw on your channel 👌 Thanks for that! What weights are you using for some of the workouts?

[@samuelsammyobure9969]

Hi, its very helpful so much and am very grateful that you show us something that we can work on, during this pandemic. And am also have a q: I have a knee injuries and ankle i tried to do this workout you show us, i saw some changes which is good result but can i do this irregular in-order to improve recover and strength on my knees calf and ankle? And can i do more than ten each legs in three set?

[@StepAhead_Training]

Injury prevention is one of the most important things for footballers!

[@LiveNewsNow1]

very true and most under looked !

[@Akshay_Modak]

Thanks a lot for these videos! It is really helping me out in my pre season, hopefully it'll show in my upcoming trials. Love what you're doing for athletes across the world. Keep up the good work, cheers!

[@1nonly585]

One of the most underrated channel on KZbin. He deserves more than 1 million subs

[@Tbets]

Most underrated channel in KZbin, it is so good!!! I am glad I subscribe to u,keep up the good work bro . Can't wait to get notified for the next video

[@striker.eureka-]

I just turned 29 and have had multiple injuries my entire football life. I'm giving myself this one last year to play to try and get fit to be injury free. This workout is great! Awesome stuff

[@sebfox2194]

Why 1 last year? I know a few players in their early 40s who are still good.

[@BabyiQ86]

Best training channel! Please, never stop being a footballer and a tutor! Cheers!

[@7mlc]

Really appreciate the kind words mate! Plenty more to come 👊

[@djryezy4850]

Thanks u so much for these workout. I'm trying my best to come back from a long list of injuries, especially to my shin just below my knee. I noticed since I started using your work out I'm gradually getting back to some sort of fitness. Thanks 1nce again u have a new sub bro.

[@Steven-yp3ls]

Have a tryout today. all your videos help so much. Wish me good luck!

[@MattJay.]

I need this so much, I pick up more knocks than my front door

[@7mlc]

😂 Hope it helps mate!

[@Drgoal.]

You give me every reason to check your channel always. Thanks a lot

[@LiveNewsNow1]

great use of stability and triplaner stability exercises, love your content !

[@JawadKhan-gc6du]

Love your work brother...thanks a ton

[@mohdshahin2089]

Really looking for this video..great work bro!keep going

[@hrishikeshharathi5912]

Love your videos mate!!

[@thetechwiz9516]

Hi Michael, your video's have inspired me so much. I have used some of your drills to help improve my football and Have recently made the U13 Football NSW Metro team here in Australia.

[@NonstopProgress]

Love this man!

[@pablosilva7130]

I keep watching ur videos and try implement some of it in my training. Ur comment on not looking like a bodybuilder killed me lol gonna start with functional training now..thanks again from Australia

[@mehrabazari441]

thank you bro! great program

[@rajeshmallick2067]

Your videos are helpful thank you so much keep making more videos like this...please make a video on midfield exercises..

[@Lashook]

Love your videos man. Much love

[@josemadrid4974]

Thank bro for this video it’s made me realized that doing to much weighs can be bad. I been lately having pain in my knees.

[@hakontra3772]

Thank you! Last year i missed at least half the season because of injuries.

[@axelgonzalez7838]

great advice and information !

[@isaacyarsiah7739]

Thanks for the work

[@goaboy99]

This is FANTASTIC !

[@ImprovedFootball]

I am gonna do a video about this to! This is so important, but not all the players know that! You inspired me so much man, and you give me so much energy!!! Keep Posting!!!!!!!

[@mosalahgamal4226]

very good session thank you ❤

[@neverlast7490]

just what I needed thanks mate keep up the good work👍

[@7mlc]

Happy to help mate!

[@silent6326]

Very knowledgable and helpful thanks

[@tanvir1638]

It's very helpful Thanks a lot man ❤️❤️❤️

[@LM-pp2te]

Thanks for sharing this with us. Gonna implement this into my workout routines!

[@7mlc]

You’re more than welcome mate!

[@stingwang2265]

apart from other awesome shooting skills, this is the best !

[@gellentumbudi1805]

Great video👍🏿💪🏿

[@rajirfuller1222]

Wow... I love this video... Thank brov

[@atobs7999]

Nice vid. Good work

[@liamgilmore1743]

Great video. Very useful content. Defo going to try this workout. Keep up the great work.

[@7mlc]

Thanks Liam, let me know how you get on with it!

[@juanpiesco7882]

hey michael, I have been watching your videos for a long time, they have helped me in my training, and I have also improved a lot. Keep it up, thanks for your videos

[@juanpiesco7882]

Im from argentina !

[@7mlc]

Happy to help mate! Thanks so much for your support. Hope to visit Argentina some day!

[@juanpiesco7882]

Thank you very much, I hope you can come! you have to visit the club san lorenzo, team of which I am a fan

[@nelson2300]

Awesome video 💪🏻🔥⚽️❤️

[@tanyanting3220]

Great video! Keep up the good work.

[@7mlc]

Thanks Tan!

[@caiatabalipa]

Great training

[@michachal1000]

Great and helpfull video :)

[@yurif68]

best individual training footballers channels

[@antorific111]

Don't stop doing tutorials they are the most helpful☺

[@suwisinyangwe3367]

This guy is awesome.

[@718shahid]

Again excellent video. Thanks mate for the quality stuff. I was wondering how often do you train in a week? I always get shin splints and can only play two times a weak. How about you? How much do you rest if your legs are fatigued?

[@devo9073]

I'm coming back from knee surgery I had 10 weeks ago. When I am fully fit and training again I will definitely use some of these exercises. Great video!

[@lbp_tv7848]

What did you get knee surgery for? I’m getting it in a few months and I’m nervous

[@devo9073]

@@lbp_tv7848 I broke my knee cap playing football ⚽️ in the snow

[@gayatridas8299]

Your videos are superb 🎉🔥

[@mishecksimfukwe6047]

Good training 💪

[@ashishbnwl]

Great 🔥🔥🔥

[@jardehlmuschamp1087]

Great video man🔥🔥

[@7mlc]

Thank you mate!

[@Hoxle-87]

Liking this for sure! Wow great Romanian deadlifts. I’m recovering from high hamstring tondonosis and I struggle with those deadlifts.

[@7mlc]

That’s tough mate sorry to hear it! Hope it steadily improves for you 🙏

[@elfenomeno4307]

Mr. Cunningham you're a legend, haha. Thanks for these videos! Helps a lot mate!

[@7mlc]

Always happy to help bro!

[@coachgutiofficial]

That's my topic! Injury prevention! Good stuff big guy

[@7mlc]

Happy to help bro!

[@fieldymunro]

Nice vid bro! People often overlook injury. Tbh I could have used this before busting my ankle 😂 Can't wait for the new season, be cheering uk side

[@7mlc]

Massively overlooked bro! Injury prevention is very tedious but I can’t overstate the benefits enough. Definitely still incorporate it though, even a long term injury can feel tons better if the surrounding muscles are strengthened to support it.

[@paulkim46]

Thanks for this Michael. Not something I really think about when I train, so lots of helpful information here. As I get older, I also need to make sure I take precautions to avoid being out of commission for long periods of time. Appreciate it mate! Will definitely try incorporating these in my next workout

[@7mlc]

I’m with you Paul! Miss the days where you’re body is basically made out of elastic. When you’re 11/12 you’re body can take such a beating and still feel great the next day. It’s not the most fun having to incorporate injury prevention work into your schedule, but your body will thank you 👍

[@sebfox2194]

Used to play for hours 7 days a week. Now it takes me 3 days to recover after a match!

[@andreinanu4948]

going to 5 a side in an hour, really needed a video like this

[@7mlc]

Have fun at your match mate! 👍

[@elitegaming3958]

Owsm video keep it up

[@miguelsanchez10]

You just are the best

[@dabom924]

I have been incorporating incline treadmill run from become elite 11mph {17.6km) with ~10 incline 20on 40 off. You quickly get more sets as you progress. I also noticed how much of a breeze it is when i run flat full speed on the last rep for a minute similar to your run after running on incline 10~15 sets haha

[@alghamdio]

Thanks

[@yahya5802]

Love U mate, But Would u Mind Teaching Us More Individual drills?

[@subeer12axmedmuuse75]

This video is very helpfull thank you

[@7mlc]

Happy to help mate!

[@lukasboennelykke]

Great video:)

[@7mlc]

Thanks Lukas!

[@redhorde3529]

Are there any individual drills for improving speed of play?

[@theparadiddlydoo2771]

*7mlc* In regards to the amount of reps you do for things like push ups, pull ups and lunges (this entire list perhaps?...), would you increase them over time since it's strength based training (for injury prevention) or would you keep the reps the same week in week out??? Forgot to ask this when this video originally came out.

[@perewariiempirestate]

Thank You #7mlc. Your videos have improved my physical fitness and performance. Thanks

[@7mlc]

Happy to hear of your results my man, keep working hard!

[@paktammohd5310]

Tq coach

[@user-tj9zf7oj7p]

Nice I wants to tried to like this.

[@elfenomeno4307]

Should I expect a collab with Matt Sheldon? Is it happening mate? Haha, I'm just too curious... xD

[@LiveNewsNow1]

I would love that haha

[@ToonSavage]

Its gona happen soon don't miss out guys ..have a blessed weekend

[@emperor1337]

Great video, especially for older players. Do you have any specific info for players who are above 35 years of age?

[@verb7359]

Loved the video....am a less injured player now🤣

[@naveengupta7902]

good exercises, for injury prevention against good defenders. I think it will also remove fear for injury. That I am having after this vedios I think it will run away from me.🙂🙂🙂🙂🙂🙂😉😉

[@7mlc]

It will certainly give you more confidence knowing your body is stronger to lessen the risk of injury. Sometimes things happen beyond our control but these exercises massively reduce the risk 👍

[@dodos983]

Konnichiwa ✋🏼 from japan

[@ytfrancis1098]

Great video

[@7mlc]

Thank you mate, glad you enjoyed it!

[@antranik3403]

@7mlc how often do you do these injury prevention exercises per week? Does it matter what part of the season these should be done?

[@hanshakunachabagul6416]

Pls make a video on how to treat different injuries and what you do after training except foam roller

[@morganmatthew5233]

What physique do you think is best/optimal for a winger in terms of sprint speed, acceleration and agility etc? Something I’m trying to find out as I know bulking up too much can slow you down, but also the more muscle you have the more power you can exert when running which makes you faster.

[@samy_ekp]

Can you do a video of how to deal with an injury?

[@reggieubiadas8756]

any suggestion on how to improve or create a warm-up protocol day of competition integrating game specific and cognitive activation

[@alphabangura6742]

I always do all these exercises in the gym and it's helps me a lot in the pitch while playing as a footballer you need to hit that gym for like two or three times in a week and also as a footballer you need to concentrate on the pitch work and also gym work.

[@7mlc]

True mate 👍

[@alphabangura6742]

Yeah Brudda man

[@ezevelez23]

How often do you do these exercises? It is very useful

[@farelhaekal6824]

Hey Mate !!! Could you please make a video about how to train as footballer in a futsal pitch or street pitch ? because it's very hard to find a training facility or good training pitch in my area and there is only futsal pitch in my area Thanks !

[@ndisnikdkss]

Thanks sir Nice video

[@7mlc]

You’re welcome mate, glad it helps!

[@Simplevending_]

I have a question I would really appricate if you could answer bro if u are doing them 3 times a week what will u be doing the other days and how long do you rest

[@lionperformance4777]

Can I do the session the day after a match? Or I should just foam roll, stretch and bike a little bit

[@lovebjornson5180]

I’ve just turned 15 and I think it’s important for me to do heavy stuff to build up a strong body. But I don’t know whether I should do this type of training or heavy lifts. Please help me out!

[@ricardofloresguerrero5039]

I have a question how many times a week should you workout?

[@antorific111]

Can you do a vid on what your body language should look like towards a defender?

[@alifirfanhabib2734]

can you do full of workout for fitness at home? i really need this

[@nigtat5986]

yea i agree

[@badcaptain774]

Bro you look like Dennis suarez sometimes... First time i saw your videos sometime ago i mistakenly thought you r the one playing in Barcelona..😂😂 Btw your videos are always good and have something to learn from 👏👏 👏

[@7mlc]

Haha I’ve heard it many times! Glad the videos are helpful to you mate 👊

[@badcaptain774]

@@7mlc I m following you from Pakistan 🇵🇰 and tbh ur videos helped me alot bcz i m not a professional player i just play with my friends after office... So from ur videos I've done some magic tricks to them and they r shocked Tnx to you buddy 👍👍

[@SnyderFilsAime]

How often can we do this workout? I train every day of the week with my team. And also thank you for this video. I’ve been getting injured a lot recently and every time I come back my body is weak in certain areas

[@abdelrhman2257]

Snyder twice per week would be good

[@pencheva.bilyana]

How many times per week is good to do this training in the preseason period and during the season?

[@Iceey62]

Hi mate, how often do you do these during the week? thanks mate

[@gabbycutiemuffin]

Could someone give me a tip on how to get the ball as if it is stuck on your foot when dribbling and doing skill moves

[@mohamstv130]

Currently I am injured but I will soon be fit and hopefully this video will help

[@7mlc]

Sorry to hear mate! Take care of your rehab, and then you can start incorporating these exercises into your training and come back stronger. Wishing you a speedy full recovery 👍

[@LiveNewsNow1]

Hope you are back on the field man !

[@epicktag100]

How many times per week should I do this? And also I already do core exercises every wednesday. Can I do it this one Monday and keep the other one Wednesday ?

[@jakobisamuels7163]

Hey 7mlc, should we be stretching and doing muscle activation exercises before we do work like this or is the bike and the muscle activation exercises enough on their own? Please respond 🙏🏾 love your channel btw, really useful and clear content ❤️❤️❤️

[@7mlc]

The bike and the muscle activation exercises are sufficient mate 👍

[@jakobisamuels7163]

Thank youuuu!!! :)

[@IlhaanBlueAce]

THX THAT REALLY HELPED HOPE TO SEE YOU DO MORE BY THE WAY CAN YOU DO SOME HOW TO DRIBBLE P. S OZIL PLS OR LACAZETTE

[@7mlc]

Thanks mate. Let me know what moves they do that I haven’t already covered on this channel 👍

[@IlhaanBlueAce]

@@7mlc kzbin.info/www/bejne/oJavdIiKa5aZnbs

[@7mlc]

I didn’t see a move he performed that I haven’t already covered on my channel. You can start learning today, enjoy 👍

[@IlhaanBlueAce]

@@7mlc thx mate

[@tyaguaalcantara361]

Thank you Commander. Is this the most important exercise in gym or there are other exercises?

[@7mlc]

This is a great foundational workout that targets the entire body 👍

[@tyaguaalcantara361]

Thanks, but good luck