The document outlines a prevention program for hamstring injuries developed by FC Barcelona, emphasizing the need for multi-intervention strategies including stretching, balance training, and strength training. It provides detailed data on injury incidence and loss time over several seasons, while recommending exercises tailored to individual and squad needs. Additionally, it highlights successful programs like FIFA 11+ that incorporate various preventive measures to reduce injury rates.

1. Your partners in muscle and tendon research
PREVENTION PROGRAM FOR HAMSTRINGS INJURIES
Futbol Club Barcelona Football Group
Javier Yanguas Leyes
Antonio Gómez Díaz
Francesc Cos Morera

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Needs for developing prevention programs of muscle injuries in football
FCB B muscle injury report
Hamstrings
Quadriceps
injuries
incidence
time loss
time loss/injury
injuries
incidence
times loss
time loss/injury
(number)
(/1000 h)
(days)
(days)
(number)
(/1000 h)
(days)
(days)
2008-2009 (4th in 2ªB)
2
0.29
18
9
3
0.44
205
68
2009-2010 (2nd in 2ªB)
3
0.49
114
38
4
0.65
121
30
2010-2011 (3rd in 2ªA)
-
-
-
-
4
0.71
82
21
2011-2012 (8th in 2ªA)
4
0.73
100
25
3
0.55
33
11
2012-2013 (9th in 2ªA)
3
0.39
50
17
4
0.52
165
41
2013-2014 (3rd in 2ªA)
4
0.52
280
70
5
0.65
148
30
mean
3.2
0.48
112
31.7
3.8
0.59
126
33.5
FCB B
0.48
31,7 (23,9)
0.59
33,5 (19,9)
Ekstrand et al, AJSM 2011
0.92
14,3 (14,9)
0.41
16,9 (19,2)

3. Your partners in muscle and tendon research
Prevention programs in hamstrings injury have been proposed using different kinds of:
•Stretching activities.
•Balance training and core stability.
•Strength training.

4. Your partners in muscle and tendon research
Stretching activities
Results are contradictory
Stojanovic MD and Ostojic SM. Res Sports Med. 2011;19(2):73-91
Rogan S et al. Asian J Sports Med. 2013;4(1):1-9

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Balance training and core stability
Programs initially described for preventing groin pain and adductors injuries.
Kraeme R and Knobloch K. Am J Sports Med. 2009;37(7):1384-1393
Hölmich P et al. Scand J Med & Sci Sports. 2010;20(6):814-821
Valent A et al. Muscle Ligaments Tendons J. 2012;2(2):142-148

6. Your partners in muscle and tendon research
Strength (eccentric) training
The most proposed and studied
Petersen J et al. Am J Sports Med. 2011;39(11):2296-2303
Schache A. J Physiother. 2012;58(1):58
Malliaropoulos N. Br J Sports Med. 2012;46:846-851
Daneshjoo A et al. J Hum Kinet. 2013;39:115-125
Guex K and Millet GP. Sports Med. 2013;43(12):1207-1015
Nichols AW. Clin J Sports Med. 2013;23(1):85-86
Askling CM. Br J Sports Med. 2013;48:532-539

7. Your partners in muscle and tendon research
Perhaps the key point for success consist in develope multi-intervention programs…
A succesful example of a combination of preventive strategies is FIFA 11+ program. It includes core-stability, balance, dynamic stabilization and eccentric hamstrings strength to try to prevent ankle and knee sprains, hamstrings and groin strains.
Thus, we have developed a primary and secondary prevention program

8. Your partners in muscle and tendon research
Primary Prevention

9. Your partners in muscle and tendon research
PREVENTION PROGRAMME FCB
PLAYER INDIVIDUAL STRENGTH PROGRAMME
SQUAD PREVENTION PROGRAMME (SPECIFIC EXERCISES)
WARM UPS PREVENTION OBJECTIVES DAILY
STRENGTH CIRCUITS ON THE FIELD ( INJURIES)
FOOTBALL CIRCUITS ON THE FIELD
GYM
TRAINING FIELD
INDIVIDUAL PREVENTION PROGRAMME
SMALL GROUPS PREVENTION CIRC.
GYM
FIELD
SECUNDARY PREVENTION
PRIMARY PREVENTION

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PREVENTION PROGRAMME FCB B
PLAYER INDIVIDUAL STRENGTH PROGRAMME
SQUAD PREVENTION PROGRAMME (SPECIFIC EXERCISES)
GYM
PRIMARY PREVENTION strength training of the hamstringsImageCodeDescriptionweight Ser/Repetweight Ser/RepetfrequencyWhenMusculador beltSTh1Eccentric working with variants in dop: drop with rotation, different angles of flexion.. body weight or body weight with 3kg3x4body weight or body weight with 3kg 3x81x7 (1 competition)/10 days( 2 competitions) Before or afther 48 hours to matchSplits with body flexionSTh2Work hamstringbody weight4 repetitionsbody weight8 repetitionsonce or twice a weekAlternate days , never before or afther to matchAngelSTh3Work hamstringbody weight4 repetitionsbody weight8 repetitionsonce or twice a weekAlternate days , never before or afther to matchminimum stimulusmaximum stimulusStrength TrainingPrimary Prevention

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ON FIELD APPLICATION FCB B 14-15
PLAYER INDIVIDUAL STRENGTH PROGRAMME
SQUAD PREVENTION PROGRAMME (SPECIFIC EXERCISES)
WARM UPS PREVENTION OBJECTIVES DAILY
GYM
TRAINING FIELD
PRIMARY PREVENTION
DAY -4.
ECCENTRIC STRENGHT. TIRANTE MUSCULADOR
DAY -3.
RUNNING TECHNIQUE & PROPIOCEPTION EXERCISES.
DAY -2.
AGILITY AND COORDINATION SKILLS.
DAY -1.
SPEED REACTION AND FEET WORK…

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ON FIELD APPLICATION FCB B 14 -15
PLAYER INDIVIDUAL STRENGTH PROGRAMME
SQUAD PREVENTION PROGRAMME (SPECIFIC EXERCISES)
WARM UPS PREVENTION OBJECTIVES DAILY
GYM
TRAINING FIELD
PRIMARY PREVENTION
MULTISTATIONS WITHOUT BALL
MULTISTATIONS WITH BOXES
MULTISTATIONS WITH PASSING DRILLS
MULTISTATIONS WITH POSSESSION GAMES
STRENGTH CIRCUITS ON THE FIELD ( INJURIES)
QUADRICEPS
HAMSTRINGS
ADDUCTOR MUSCLES
CORE STABILITY
COORDINATION / AGILITY
PROPIOCEPTION
UPPER BODY

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ON FIELD APPLICATION FCB B 14-15
PLAYER INDIVIDUAL STRENGTH PROGRAMME
SQUAD PREVENTION PROGRAMME (SPECIFIC EXERCISES)
WARM UPS PREVENTION OBJECTIVES DAILY
GYM
TRAINING FIELD
PRIMARY PREVENTION
STRENGTH CIRCUITS ON THE FIELD ( INJURIES)
FOOTBALL CIRCUITS ON THE FIELD
RELATIONSHIP BETWEEN TECHNICAL, TACTICAL AND CONDITIONING CIRCUITS.
CONDITIONING OR PREVENTION STATION PREVIOUS TO THE FOOTBALL ACTION.
DECISSION MAKING + MULTIPLE OPTIONS
CLOSER TO OUR STYLE OF PLAY/ GAME PLAN

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Primary Prevention
LEVEL
PROGRAMME
FREQUENCY
CATEGORIES
OBJECTIVE
EXERCISES
1. Indoor Prevention
Squad Prevention Programme
1 p week
Stretching
STrength
St 1
STq1, STq2
Player Individual Strength Programme
2 p week
2. Daily Prevention
Warm Ups
Eccentric Training
1 p week
Stretching
STrength
PRoprioception
CoreStability
AGility
St2, St3, St4
STh1, STh3
PR2
CS1, CS2, CS3
AG 2
Proprioception
1 p week
Agility & Coordination
1 p week
Speed Reaction
1 p week
3. Multi Stations
Prevention Circuits
Multi Station Circuit Not Ball
1-2 p week
Stretching
STrength
PRoprioception
CoreStability
AGility
MultiInterv
St2,
STh1, STh2,STq3
PR2, PR3
CS1,CS2,CS3
AG 1
MI 1, MI 2, MI 3
Multi Station Circuit with Boxes
Multi Station Circuit with Passing Drills
Multi Station Circuit with Pos Games
4. Football Circuit
Drills
Football Specific Strength Circuits
1-2 p week
STrength
PRoprioception
AGility
STh1, STq3
PR 3
AG 1

15. Your partners in muscle and tendon research
Secondary prevention

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● LATE PHASE OF SWING
● STARTUP PHASE CONTACT
CON EL SUELO

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Seated eccentric knee flexor stretch (Seated Straight-Leg Raise)

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Eccentric knee flexor stretch, final swing phase

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Eccentric knee flexor extension with inertial technology (Yo-Yo Knee Extension)

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Eccentric knee flexor extension with inertial technology (Yo-Yo Knee Extension)

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Adapted Nordic-Hamstring

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Eccentric hip extensor stretch with inertial technology

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Eccentric hip extensor stretch with inertial technology

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Special thanks to:
Pep Agustí
Marc Guitart
Edu Pons
Gil Rodas
Hans Tol
Adam Weir
Erik Witvrouw