Ottawa TFC Soccer Club
Welcome to the Ottawa TFC Soccer Club Exercise Hub, powered by Ottawa Physiotherapy & Sport Clinics!
Here you'll find expert-guided exercise videos designed to help you get in shape, stay strong, and prevent injuries throughout the soccer season. Whether you're preparing for kickoff, staying sharp mid-season, or recovering post-season, these routines are tailored for every stage.
OPTSC is proud to support our local soccer community with trusted physiotherapy and sports wellness expertise.
Pre-Season Videos
Stretching for the Achilles Tendons and Heels
Learn how to prevent two common soccer foot injuries that occur during pre-season and mid-summer. This video demonstrates an effective stretching technique to address Achilles tendon pain and heel pain that frequently develop when players transition to harder turf surfaces. OPTSC physiotherapist explains why these injuries occur and shows a simple daily stretch that helps lengthen tissues around the ankle, reducing pressure and preventing pain. Perfect for soccer players dealing with changing field conditions, especially during spring transition and July's dry, hardened pitches.
Quadriceps Stretches for Knee Pain Prevention
Discover how to address common pre-season and mid-summer knee pain in soccer players. This video highlights patellar tendon pain at the tibia insertion point and explains how tight or weak quadriceps muscles contribute to this issue. Our OPTSC physiotherapist demonstrates an effective quad stretch that helps restore flexibility and alleviate pain caused by playing on hard surfaces - whether it's spring turf or July's dried-up grass pitches. Learn this simple 2-5 minute daily stretch using proper form with padding for comfort and support. Essential viewing for soccer players looking to prevent knee injuries throughout the season.
Quadriceps Strengthening with Squat Jumps
Learn a functional strengthening exercise to address soccer-related knee pain. This video demonstrates how squat jumps can effectively strengthen the quadriceps muscle and its tendon, helping to alleviate pain at the insertion point. Our OPTSC physiotherapist explains why weak quads contribute to knee issues in soccer players and shows the proper form for this dynamic exercise. Watch as we demonstrate how this functional movement specifically targets the areas most vulnerable to soccer-related strain. Incorporate this exercise into your training routine to build resilience and reduce pain through proper loading and strengthening of both muscle and tendon.
Core Strengthening with Lung and Twist
Discover a powerful exercise that simultaneously strengthens core and leg muscles for improved soccer performance. This video demonstrates the lunge with a twist, a functional movement that mimics the biomechanics of running and kicking in soccer. Our OPTSC physiotherapist explains why core strength is essential for soccer players despite the common focus on leg muscles alone. Watch as we show proper form - maintaining the elevation of the back knee while rotating the torso - to engage both muscle groups effectively. Add this exercise to your training routine to develop the integrated strength needed for better stability, power, and overall performance on the soccer field.
Posterior Chain Conditioning with a Single-Leg Deadlift
Enhance your soccer performance with the single leg deadlift, a key exercise targeting your posterior chain - the power muscles running along the back of your leg. This video demonstrates how this seemingly simple but technically challenging movement strengthens the crucial muscles used during kicking motions. Our OPTSC physiotherapist explains how this exercise effectively engages both the posterior chain and core simultaneously, creating the integrated strength essential for powerful soccer movements. Watch proper form demonstration to learn how this exercise ties together multiple muscle groups for improved stability, balance, and kicking power. Perfect for soccer players looking to develop functional strength that directly translates to on-field performance.
Functional Exercise for Hip Flexors the A-March
Improve your running and kicking mechanics with the A-march, a functional exercise specifically designed for soccer players. This video demonstrates how to properly execute this movement that targets the hip flexors - critical muscles for both running speed and kicking power. Our OPTSC physiotherapist explains the biomechanical connection between these front leg muscles and soccer performance. Watch as we show the proper technique, focusing on bringing the knee above hip level at a 90-degree angle to effectively engage the entire anterior muscle chain. Add this exercise to your training routine to develop stronger hip flexors, enhance running efficiency, and improve kicking mechanics for better overall soccer performance.
Core and Leg Blending Exercise with Plank and Shoulder
Discover how to enhance your soccer speed and power with the plank with shoulder taps exercise. This video explains the concept of muscle "slings" - cross-body muscle groups that form an X-pattern essential for powerful kicking and efficient running. Our OPTSC physiotherapist demonstrates how this exercise specifically targets these interconnected core-to-limb muscle chains. Watch as we show both beginner and advanced variations, with tips on proper form to prevent excessive movement in the hips. Learn why a stable core with strong diagonal muscle connections translates directly to improved ball-striking power and running efficiency on the field. Perfect for soccer players looking to develop functional strength that enhances performance in game situations.
Mid-Season Videos
Gluteus Medius Strengthening for Knee Pain with the Monster Walk
Address mid-season knee pain with this targeted hip strengthening exercise. This video explains how many knee issues actually originate from weakness in the gluteus medius muscle located in your hip. Our OPTSC physiotherapist demonstrates the "monster walk" - a highly effective exercise using resistance bands to isolate and strengthen this crucial stabilizing muscle. Learn proper form techniques, including the importance of keeping toes pointed slightly inward in a "pigeon-toed" position while moving laterally against band resistance. Understand the biomechanical connection between strong hip muscles and reduced knee tension during soccer movements. Add this exercise to your routine to improve knee stability and prevent pain throughout the demanding mid-season schedule.
Quadriceps Eccentric Exercise the Box Jump
Enhance your soccer performance with box jumps, an essential exercise for developing eccentric quad strength. This video explains how quadriceps muscles must both contract and lengthen simultaneously during soccer movements - a crucial function called eccentric contraction. Our OPTSC physiotherapist demonstrates proper box jump technique, showing how this movement specifically targets the quads in their eccentric phase. Learn how to progressively increase difficulty by adjusting box height based on your strength level and training goals. Perfect for mid-season conditioning when players need to maintain and build functional strength that directly translates to more powerful running and kicking on the field.
Core Exercise the Russian Twist
Discover how Russian twists develop the rotational core strength essential for powerful soccer kicks. This video demonstrates a more comprehensive approach to core training beyond basic sit-ups, focusing on the crucial rotational movements used in soccer. Our OPTSC physiotherapist shows proper form - keeping feet elevated, legs crossed, and using controlled movements to touch the weight to the ground on each side. Learn how this exercise simultaneously engages both your core rotational muscles and hip flexors, directly enhancing the biomechanics needed for stronger, more accurate kicks. Add this functional exercise to your training routine to develop the specific strength patterns that translate directly to improved on-field performance.
Posterior Chain Conditioning with Hip Thrusters
Strengthen your posterior chain - the crucial power muscles running from your calves through your hamstrings to your glutes - with the hip thrust exercise. This video demonstrates how to properly execute this movement to develop the strength needed for explosive soccer movements. Our OPTSC physiotherapist explains the importance of proper form, highlighting the key technique of engaging your core by "shortening the distance between your belly button and the weight" before lifting. Learn how this protective core engagement prevents lower back strain while maximizing glute and hamstring activation. Add this fundamental exercise to your training routine to build the posterior chain strength essential for powerful sprinting, jumping, and kicking performance on the soccer field.
Core Conditioning Progression Exercise with the Bicycle Crunch
Take your soccer core training to the next level with bicycle crunches, an advanced progression that builds on fundamental core exercises. This video demonstrates how this dynamic movement simultaneously engages multiple muscle groups essential for soccer performance. Our OPTSC physiotherapist explains how bicycle crunches effectively combine hip flexor activation with rotational core movement, creating the integrated strength needed for powerful soccer movements. Watch proper form demonstration showing the coordinated upper and lower body motion that challenges your core to stabilize and connect these movements - exactly what's required during dynamic soccer play. Perfect for players looking to develop more sophisticated core strength that directly translates to improved on-field agility, balance, and rotational power.
Dynamic Stretching with the Leg Swing
Improve your soccer-specific flexibility with dynamic leg swings, an essential pre-game and training warm-up technique. This video demonstrates how this movement directly targets the exact muscle groups used during running and kicking motions on the field. Our OPTSC physiotherapist explains the advantages of dynamic stretching over static stretching for sports preparation, highlighting how it prepares muscles for their specific movements. Watch as we demonstrate proper technique, noting the important pivot action in the standing leg that allows for an increased range of motion in the swinging leg. Add this functional mobility exercise to your warm-up routine to enhance flexibility, reduce injury risk, and optimize performance for soccer's dynamic movements.
Post-Season Videos
Posterior Chain Conditioning with the Marching Bridge Walk
Elevate your posterior chain training with the marching bridge, an advanced progression for developing stronger glutes and hamstrings essential for soccer performance. This video demonstrates how to properly execute this challenging exercise that builds upon basic bridge movements. Our OPTSC physiotherapist explains the critical technique of engaging your core first by "shortening the distance between belly button and hip" to protect your lower back before lifting. Watch as we show the proper sequence: core engagement, bridge position, then alternating leg lifts that significantly increase the load on your posterior chain muscles. Add this advanced exercise to your routine to develop the unilateral strength and stability needed for powerful acceleration, directional changes, and injury prevention throughout the soccer season.
Posterior Chain Conditioning with the Bird Dog
Develop crucial posterior sling strength with the bird dog exercise, a fundamental movement for soccer players. This video demonstrates how this exercise targets the diagonal muscle connections that form an X-pattern across your back - essential stabilizers for powerful running and kicking. Our OPTSC physiotherapist explains the concept of muscle slings and shows how the bird dog explicitly engages the posterior chain sling by activating the opposite arm and leg simultaneously. Watch proper form demonstration from the quadruped position, focusing on controlled movement and core stability. Add this exercise to your routine to build the cross-body coordination and posterior chain strength needed for better balance, stability, and power transfer during soccer movements.
Calf Strengthening with the Standing Calf Raise
Build resilient calf muscles and protect your Achilles tendon with standing calf raises, an essential exercise for soccer players. This video demonstrates the proper progression for addressing and preventing common soccer ankle injuries. Our OPTSC physiotherapist explains how this exercise serves as the next step after improving flexibility in the Achilles region and heel. Watch as we show proper technique - emphasizing the full range of motion from maximum height through the ball of the foot to complete lowering of the heel. Learn why directing force through the big toe side of your foot maximizes calf muscle activation for better strength development. Add this fundamental exercise to your routine to build ankle stability, prevent Achilles issues, and develop the lower leg strength needed for explosive soccer movements.
Contact OPTSC for personalized injury prevention, physiotherapy, or sports performance consultations
