Start Strong. Stay Injury-Free. Play at Your Best.
Pre-season might not be the most glamorous part of football, but it’s one of the most important. Whether you’re gearing up for Sunday league, local 5-a-side, or a competitive amateur team, getting your body ready before the season starts is key to playing well and avoiding injury.
Here are our top tips to make the most of your pre-season.
1. Don’t Rush In Cold
If you’ve had a break since the last season, don’t dive straight into high-intensity matches. Ease yourself back in with steady cardio, mobility work, and controlled ball drills. Give your body time to adapt to the demands of football again.
2. Build a Base of Fitness
A solid aerobic base helps with endurance and reduces fatigue-related injuries late in the game. Try to include:
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Steady runs or bike sessions
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Interval training
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Bodyweight circuits
This foundation will make your training sessions feel easier and improve your recovery time.
3. Don’t Skip Strength Work
Strong muscles protect joints. Focus on:
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Glutes, hamstrings & quads (for sprinting & stability)
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Core (for balance & power)
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Calves & ankles (for quick direction changes)
You don’t need a gym. Resistance bands or bodyweight exercises can go a long way.
4. Mobility Is Key
Tight hips, hamstrings, and ankles are a recipe for strain. Add regular mobility and stretching routines to improve movement quality and prevent injury.
Top tip: Use a foam roller after training, your body will thank you later.
5. Listen to Your Body
That niggle in your groin? The tightness in your hamstring? Don’t ignore it. Pre-season is the perfect time to sort out small issues before they become full-blown injuries.
We see lots of avoidable strains just a few games into the season, get things checked early!
6. Book a Pre-Season Sports Massage or Assessment
A quick check-up with our team can highlight any weaknesses or imbalances before you hit full match intensity. We’ll give you tailored advice or treatment to keep you in top form and off the injury bench.
Ready for Kick-Off?
Pre-season isn’t just about drills, it’s about building a strong, injury-resistant body that can go the distance.
If you’re unsure how to prepare properly or want to start the season at 100%, book a session at Bea Sports Injury Clinic. Whether it’s a massage, rehab plan, or just advice. We’re here to support your game.