
Coach Resources.
NeuroStrong Soccer-Specific Warm-up
The exercises included in Omaha Physical Therapy Institute’s NeuroStrong Warm-Up Protocol are based on evidence-backed, soccer-specific neuromuscular training programs that have been proven to reduce injuries and improve performance in soccer athletes. This warm-up has been streamlined for maximum efficiency, effectiveness, and ease of compliance. With a simple setup, it takes just 10-12 minutes to complete. We recommend incorporating this warm-up before every training session and game, and performing shortened versions for re-entry/bench warm-ups as well as post-game/training cool-downs.
For optimal results, athletes should aim to perform these exercises at least 2-3 times a week, focusing on maintaining proper form throughout each movement. The longer the program is followed, the greater the athlete’s neuromuscular control and kinesthetic awareness, leading to a significant reduction in injury rates.

Soccer Specific Warm-up
Omaha Physical Therapy Institute’s NeuroStrong protocol
- Jogging Forward/Jogging Backward
- Side shuffling with Arm Swings
- High knees/Butt kicks
- Carioca
- Shuffle-kicks/ Jog back
- Running Hip out / Jog back
- Running Hip in / Jog back
- Shuffle cuts forward / Shuffle cuts backward
- Forward lunge with arms overhead / Jog back
- Side lunge-pivot-side lunge (Alternating legs) / Jog back
- Running to stop on one leg at each cone down and back (Alternate legs)
- Diagonal run with lunge-turn at cones (Alternate legs) / Jog back 2 Repetitions
- Scissor lunges forward / Jog back
- Skater hopping forward. Perform down AND back.
- Quick running forward 2 cones, back pedal backward 1 cone / Jog back 2 Repetitions
- Sprint forward / Defensive shuffling back 2 Repetitions
HOPPING (5 reps each leg- make sure to bend your knee when you land!)
- Single leg hopping forward/backward over line or cone 5 repetitions each leg
- Single leg hopping side-side over line or cone 5 repetitions each leg
- Shoulder to shoulder hops with a partner 5 repetitions each side
STRENGTH AND CONTROL
TREATMENT PEOPLE DESERVE
Read more about our treatment approach.

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