ATPerformance

In a sport that requires an abundance of unilateral leg actions (sprinting, kicking, jumping, etc), leg strength and stability are essential for performance and injury prevention.
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It is easy to overlook the importance of leg strength in a sport where skill and game intelligence separate the good players from just being good athletes. However, if you want to be the best that you can be, you’ll have to sharpen all of your edges.
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Strength training programs should at least put just as much emphasis on unilateral training (split squats, single leg deadlifts) compared to popular bilateral training (squats, deadlifts). Bulgarian split squats (unweighted or weighted) are a tool to give you an edge over those that neglect to properly train in the weight room.

The longevity of your athletic performance can be dictated by your ability/luck to stay injury-free. Of course, not all injuries are preventable, but there are steps you can take to reduce the risk.
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According to one study, hamstring injuries in professional soccer account for 1/4th of all injuries (PMID: 36588400).
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Injury recurrence rates range from 4-68% (PMID: 33306929). In other words, the likelihood of re-injury is increased after an initial injury.
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Bulletproof your hamstrings with the Nordic hamstring curl. One systematic review and meta-analysis suggests it can slash the injury risk in half across a spectrum of sports/athletes (PMID: 30808663).
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