Pre-season is one of the most demanding phases of the football calendar—and it’s also one of the most dangerous. Injury rates spike during this period as players are pushed to quickly regain match fitness, often without the necessary foundation.
This guide explains why a structured and well-managed off-season programme is essential for reducing your risk of injury in pre-season and beyond. At King Performance Ideology (KPI), our off-season training packages are designed to do exactly that: prepare footballers to meet the demands of pre-season safely, intelligently, and in peak condition.
The Off-Season: More than just rest
The off-season is a critical window for both physical regeneration and progressive reloading. It should not be viewed as a period of total rest, but rather as an opportunity to recover while gradually preparing for the intense demands of pre-season. A successful off-season includes mental recovery, reduced training volume, and the progressive reintroduction of both pitch-based and gym-based work. It also allows time for individualised rehabilitation or prehabilitation strategies to address any lingering knocks or injury risks.
By taking a proactive approach, players can ensure that they begin pre-season closer to match-ready and avoid the "shock to the system" that often occurs when workload ramps up too quickly.
The link between preparation and Injury Risk
Several studies have shown a direct link between off-season preparation and injury risk during the season. For example, one study found that completing just 10 additional pre-season sessions resulted in a 17% reduction in the odds of sustaining an injury the following week. This illustrates how critical it is to arrive at pre-season with a solid physical foundation.
Common Pre-Season Injuries and their causes
Overuse Injuries
Overuse injuries are one of the most prevalent injury types during pre-season. They accounted for 21% of all injuries across a football season, with the highest occurrence seen from July to September. These injuries are often caused by either under-preparation during the off-season or poor management of training loads once pre-season begins (Weishorn et al., 2023).
Achilles Tendon
Achilles injuries are particularly common during pre-season. One study found that 33% of Achilles-related injuries occur during this time, often due to gradual-onset tendon loading that outpaces an athlete's ability to adapt (Waldén et al., 2024; Woods et al., 2002).
Patellar Tendinopathy (Jumper’s Knee)
This condition arises from repeated high-impact movements such as jumping, sprinting, and changes of direction—all of which are central to football. These activities can overload the patellar tendon if not appropriately managed, particularly after periods of reduced loading during the off-season (Nutarelli et al., 2023).
Quadriceps Strains (Rectus Femoris)
The rectus femoris muscle, part of the quadriceps group, is especially susceptible to injury during pre-season. A study involving 517 quadriceps injuries found that 57.8% occurred during pre-season. This may be attributed to a lack of high-speed running and kicking actions during the off-season (Eckard et al., 2017).
Adductor Injuries
Groin and adductor-related injuries are also common. Athletes with a history of groin problems in the previous season are 2.4 times more likely to suffer the same injury in the following season. Importantly, each unit increase in adductor strength, measured via long-lever squeeze test, was associated with a 35% reduction in injury risk (Langhout et al., 2018; Esteve et al., 2022).
Calf and Soleus Strains
Soleus strains, in particular, are frequently reported during pre-season due to the abrupt spike in running volumes and high training loads. Without adequate off-season preparation, the lower leg muscles may not be ready to cope with the stress placed on them during this time.
Hamstring Strains
Interestingly, while hamstring strains are more prevalent during the competitive season, their prevention begins in the off-season. Strong hip extensors, knee flexors, and good lumbo-pelvic control (alongside others) are crucial for reducing injury risk across the full calendar (Ekstrand et al., 2011).
How KPI can help you reduce Injury Risk
At KPI, we specialise in developing tailored off-season strategies to help athletes return to pre-season in peak condition. Our multidisciplinary approach combines strength and conditioning, sports therapy, and performance analysis to identify and address individual needs.
Our Off-Season Support Includes:
- Athlete Profiling – A detailed snapshot of your physical condition, highlighting strengths and potential areas of concern
- Tailored Gym Programmes – Designed to build strength, mobility, and resilience
- Pitch-Based Conditioning – Improve aerobic capacity, agility, and movement efficiency
- Sports Therapy and Rehab – Address existing injuries and prevent new ones
- Expert Coaching and Technology – Evidence-based guidance using state-of-the-art tools
- Club and Squad Services – Team-wide training, testing, and consultation
Final Thoughts: Prepare properly or pay the price
Pre-season should not be treated as a time to "get fit again" but as a continuation of an effective off-season programme. Arriving under-prepared increases the risk of injury, while a structured approach can enhance your readiness, reduce time lost to injury, and improve overall performance throughout the season.
Don't wait for pre-season to get to work. Let KPI help you lay the groundwork now.
Enquire today to access KPI’s off-season injury prevention programme and set yourself up for your best season yet.
“Your best season starts before it begins!”
References
- Weishorn, J., Jaber, A., Zietzschmann, S., Spielmann, J., Renkawitz, T. and Bangert, Y., 2023. Injury patterns and incidence in an elite youth football academy—A prospective cohort study of 138 male athletes. Journal of Clinical Medicine, 12(19), p.6138.
- Woods, C., Hawkins, R.D., Hulse, M. and Hodson, A., 2002. The Football Association Medical Research Programme: an audit of injuries in professional football—analysis of preseason injuries. British Journal of Sports Medicine, 36(6), pp.436–441.
- Waldén, M., Gajhede Knudsen, M., Ekstrand, J., Hägglund, M., D’Hooghe, P., Alfredson, H. and Bengtsson, H., 2024. Achilles tendon pain in male professional football players – A prospective five-season study of 88 injuries from the UEFA Elite Club Injury Study. Open Access Journal of Sports Medicine, 15, pp.171–179.
- Nutarelli, S., da Lodi, C.M.T., Cook, J.L., Deabate, L. and Filardo, G., 2023. Epidemiology of patellar tendinopathy in athletes and the general population: A systematic review and meta-analysis. Orthopaedic Journal of Sports Medicine, 11(6), p.23259671231173659.
- Eckard, T.G., Kerr, Z.Y., Padua, D.A., Djoko, A. and Dompier, T.P., 2017. Epidemiology of quadriceps strains in National Collegiate Athletic Association athletes, 2009–2010 through 2014–2015. Journal of Athletic Training, 52(5), pp.474–481.
- Langhout, R., Tak, I., Van Beijsterveldt, A.M., Ricken, M., Weir, A., Barendrecht, M., Kerkhoffs, G. and Stubbe, J., 2018. Risk factors for groin injury and groin symptoms in elite-level soccer players: A cohort study in the Dutch professional leagues. Journal of Orthopaedic & Sports Physical Therapy, 48(9), pp.704–712.
- Esteve, E., Casals, M., Saez, M., Rathleff, M.S., Clausen, M.B., Vicens-Bordas, J., Hölmich, P., Pizzari, T. and Thorborg, K., 2022. Past-season, pre-season and in-season risk assessment of groin problems in male football players: A prospective full-season study. British Journal of Sports Medicine, 56(9), pp.484–489.
- Ekstrand, J., Hägglund, M. and Waldén, M., 2011. Injury incidence and injury patterns in professional football: the UEFA injury study. British Journal of Sports Medicine, 45(7), pp.553–558.
