Does strength training reduce injuries and improve performance in team sports?
Team sports require athletes to combine strength, speed, and endurance to perform and avoid injuries. An often underrated approach is to incorporate specific strength training into their preparation. Recent research shows that this type of training, when well-structured, significantly reduces the risk of injury while improving essential physical abilities.
Targeted strength programs particularly reduce common injuries such as hamstring strains or groin sprains. For example, soccer players who followed a specific training program saw their non-contact injury rate drop significantly compared to those who did not follow the program. These results are explained by increased muscle and tendon resilience, as well as improved balance between muscle groups. Exercises like the “Nordic Hamstring,” which strengthen muscles eccentrically, are particularly effective in preventing injuries.
Beyond prevention, strength training optimizes performance. Athletes gain power, sprint speed, and jump height—qualities that are crucial in sports like volleyball and rugby. A study on volleyball players demonstrated that an eight-week program using resistance bands improved maximal strength, vertical jump, and jump distance. Similarly, rugby players saw their 10- and 20-meter sprint speeds improve after a periodized strength training program.
The effectiveness of these programs depends on their adaptation to the specific needs of each sport and athlete. Exercises may include weighted movements, plyometric jumps, or stability exercises. The goal is to strengthen muscles while improving coordination and the ability to repeat intense efforts.
The benefits are not limited to professionals. Young athletes, starting in adolescence, also benefit from these methods, with reduced injuries and improved performance. However, programs must be supervised to avoid overtraining and adapt to the athletes’ growth.
These results confirm that strength training is a valuable tool for coaches and athletes. It not only extends careers by reducing injury-related absences but also optimizes the physical abilities needed to excel in team sports. The systematic integration of these practices into training routines could thus become a standard to maximize both the health and performance of players.
Information and Sources
Scientific Reference
DOI: https://doi.org/10.1007/s11332-026-01714-9
Title: Strength training as an effective strategy for injury prevention and performance enhancement in team sports: a scoping review
Journal: Sport Sciences for Health
Publisher: Springer Science and Business Media LLC
Authors: Kalani Weerasinghe; Ranil Jayawardena; Andrew P. Hills