The exercises
Each one targets a particularly exposed area depending on the type of sport practised.
Nordic hamstring curl (hamstrings)
Significantly reduces the risk of hamstring injury, very common during sprints and accelerations.[1]
Execution: kneeling, ankles anchored (by a partner or under a fixed support), lower yourself slowly forward while resisting with the hamstrings, then catch yourself with your hands on the ground. Frequency: 2 sessions a week are enough for a preventive effect, with a few well-controlled reps rather than a high number. Particularly useful for sports with repeated sprints and accelerations.
Copenhagen plank (adductors)
Strengthens the adductors in a demanding position, useful for sports with changes of direction.[2]
Execution: in a side plank position, the top foot resting on a bench or chair, the bottom leg raised towards the opposite foot and held for a few seconds. Frequency: 2 sessions a week. Useful for sports with frequent changes of direction like football, handball or tennis.
Eccentric calf raises (Achilles tendon)
The reference for preventing and treating Achilles tendinopathies in runners.[3]
Execution: rise onto your toes with both legs, then lower slowly on one leg while controlling the descent, knee straight then knee bent across two different sets. Frequency: more often during the treatment phase, then 2 to 3 times a week for maintenance. Remains the reference for both prevention and treatment of Achilles tendinopathies.
Single-leg squat (knee)
Works knee alignment control, useful for preventing patellofemoral pain.
Execution: standing on one leg, lower slowly while keeping the knee aligned with the toes, without letting it drift inward. Frequency: 2 to 3 sessions a week. Works knee alignment control, a key factor in preventing patellofemoral pain.
Side plank (hip and core)
Stabilises the pelvis, particularly useful in running and running-based sports.
Execution: supported on the forearm and the side of the foot, body aligned from head to ankles, pelvis held without sagging. Frequency: 2 to 3 sessions a week, progressively increasing the hold time. Stabilises the pelvis, particularly useful in running.
Proprioceptive work on an unstable surface (ankle)
Reduces the risk of recurrence after an ankle sprain.[4]
Execution: single-leg balance on an unstable cushion or an uneven surface, progressively adding disruptions like closing your eyes or throwing a ball. Frequency: a few minutes several times a week is enough. Clearly reduces the risk of recurrence after an ankle sprain.
Banded shoulder external rotation (shoulder)
Strengthens the rotator cuff, essential for throwing and racquet sports.
Execution: elbow bent at 90° kept close to the body, pull the band outward while keeping the elbow fixed against your torso. Frequency: 2 to 3 sessions a week. Strengthens the rotator cuff, essential for throwing and racquet sports.
Dynamic core bracing (lower back)
Protects the lower back, which is stressed in most sports.
Execution: in a plank position or “bird dog”-type exercises (on all fours, one arm and the opposite leg extended), adding movement while keeping the trunk stable. Frequency: 2 to 3 sessions a week. Protects the lower back, which is stressed in most sports.
How do you choose the right prevention exercises for your sport?
Not all athletes need the same exercises: the right choice mostly depends on the specific demands of your discipline and your history. Here are the four criteria that should guide your selection.
1. The type of footing and impact in your sport
A running-based sport with repeated impacts (running, football, basketball) particularly stresses the foot, shin and Achilles tendon: eccentric calf strengthening is a priority there. A sport with lots of changes of direction (football, tennis, team sports) puts more strain on the adductors and knee, which points more towards the copenhagen plank and the single-leg squat.
2. The areas most stressed by your discipline
A throwing or racquet sport (tennis, handball, volleyball) puts a lot of strain on the shoulder, while a supported sport (cycling, swimming) relies more on the core and lower back. Identify the area or areas most engaged by your sport before choosing your exercises, rather than starting from a generic list.
3. Your injury history
If you’ve already had a hamstring injury, an ankle sprain or Achilles tendon pain, that area stays more fragile even after full recovery. It deserves priority preventive strengthening, regardless of your main sport.
4. The frequency and dosage to respect
Two to three sessions a week are enough for a real preventive effect, but consistency matters more than intensity. Three sets of 8 reps done every week over several months beat one intense isolated session followed by giving up.
Do prevention exercises really reduce injury risk?
Yes, a targeted, regular strengthening program concretely reduces the risk of overuse injuries such as muscle strains, tendinopathies or knee pain. Their effectiveness mainly depends on consistency and correctly targeting the at-risk areas, not on one miracle exercise.
Why eccentric strengthening works particularly well
Eccentric work (the phase where the muscle lengthens under tension, as in the nordic hamstring or calf raises) improves the tendon’s and muscle’s ability to absorb strain during accelerations and changes of direction. It’s this improved load tolerance that explains the reduced injury risk.
What these exercises can’t make up for
No strengthening program compensates for a completely unbalanced training load, a chronic lack of recovery, or too abrupt a return after a break. These exercises reduce the risk, they don’t cancel it out: overall training load management remains just as important.
How long before you see a protective effect
The preventive effect of regular strengthening builds up over several weeks, generally 6 to 8 weeks to see a real gain in load tolerance. It’s background work to integrate long term, not a last-minute preparation before a competition.
Frequently asked questions
How do I choose the right prevention exercises for my sport?
Look at the type of impact your sport involves, the areas it stresses most, your injury history, and the time you can dedicate to two or three sessions a week. These criteria point you towards the exercises most relevant to you, rather than a generic list.
Do prevention exercises really reduce injury risk?
Yes, a targeted, regular strengthening program, especially eccentric work, concretely reduces the risk of overuse injuries. Its effectiveness mainly depends on consistency over several weeks and correctly targeting the at-risk areas.
What are the most effective prevention exercises for an athlete?
The nordic hamstring for the hamstrings, the copenhagen plank for the adductors, and eccentric calf strengthening for the Achilles tendon are among the best-documented exercises for reducing injury risk.
How many times a week should I do these prevention exercises?
Two to three sessions a week are generally enough for a preventive effect, integrated into your warm-up or at the end of a session.
Do these exercises replace warming up?
No, they come as a complement. The warm-up prepares your body for immediate effort, while these strengthening exercises build load tolerance over several weeks.
Want a personalised prevention program?
Identify your at-risk areas and start your program in 3 minutes.
