Mobility & Injury Prevention

CREATED BY: The Non-League Network

Introduction

Non-league footballers often focus on strength and conditioning but neglect mobility. Poor mobility increases injury risk and limits performance. These tips help improve flexibility, joint health, and functional movement.

1. Dynamic Warm-Ups

• Hip circles, lunges with twists, ankle mobility drills.

• Prepares joints and muscles for training.

2. Prehab Exercises

• Glute bridges, banded walks, shoulder stabilisation.

• Strengthens smaller muscles that prevent injuries.

3. Stretching

• Focus on hamstrings, hip flexors, calves post-training.

• Hold stretches 20–30 seconds each.

4. Foam Rolling

• Roll quads, hamstrings, calves, and back.

• Promotes blood flow and reduces muscle tightness.

5. Core Stability

• Planks, dead bugs, and bird dogs.

• Prevents lower back injuries and improves posture.

6. Balance & Coordination

• Single-leg balance drills, wobble boards, or bosu exercises.

• Reduces ankle and knee injuries.

7. Recovery Days

• Include yoga, swimming, or light cycling.

• Keeps muscles moving without high impact.

8. Track Mobility

• Note improvements in range of motion and flexibility.

• Adjust training if restrictions persist.

9. Incorporate Functional Movement

• Squat, hinge, push, pull, rotate patterns in daily training.

10. Consistency is Key

• Mobility isn’t optional — 10–15 minutes daily prevents injuries and improves performance.

Final Tip: 

Small mobility routines before and after sessions can prevent weeks off due to injury. Consistent practice pays dividends.