Playing Football After 40: A 4-Week Pre-Season Plan

It always starts the same way. A mate from the school gate says they are short for Thursday five-a-side. You have not played properly in ten years, but how hard can it be? Twenty minutes in, you go for a ball you would have reached easily at 25, and something in the back of your thigh goes ping. Playing football after 40 is brilliant fun and a great way to stay fit, but your body needs a little preparation first. The good news is that a few weeks of simple work makes a huge difference.

Here is a 4-week pre-season plan I would give any dad getting back into five-a-side, focused on the three areas I see go most often: hamstrings, calves and ankles.

Why injuries are more common when playing football after 40

Football is not a steady jog. It is short sprints, sudden stops, twists and kicks, often on artificial pitches, often after a day at a desk. As we get older, tendons and muscles tend to tolerate sudden high loads less well if we have not been training them. Add a cold evening and no warm-up, and you have a recipe for pulls and sprains.

That does not mean you should not play. It means the 20-year-old approach of turning up and running around is no longer enough. If you have a previous injury, a heart condition, high blood pressure or any joint problem, check with your GP or a physio before you return to competitive games.

The 4-week five-a-side pre-season plan

Do 2 sessions a week at home or in the park, plus 2 or 3 brisk walks or easy jogs. Each session takes about 30 minutes. Warm up first with 5 minutes of brisk walking, leg swings and light skipping.

Hamstrings

• Glute bridge: 3 x 12. Progress to single-leg bridges (3 x 8 each) in weeks 3 and 4.
• Romanian deadlift with dumbbells, a kettlebell or a backpack: 3 x 10. Soft knees, push your hips back, flat back, feel the stretch in the back of your thighs.
• Hamstring walkouts: lie on your back in a bridge, walk your heels out a few small steps and back. 2 x 6.

You might have heard of Nordic hamstring curls. They are very effective, but they are hard and can leave beginners very sore. I would not start there. Do the plan above for 4 weeks first, then if you want to try them, do very few reps with a partner holding your ankles and lower yourself only part of the way. Stop if you feel any sharp pain.

Calves and Achilles

• Double-leg calf raises on a step: 3 x 15, slow on the way down.
• Single-leg calf raises: from week 2, 3 x 10 each side.
• Bent-knee calf raises (knees slightly bent, works the deeper calf muscle): 2 x 12.

Ankles and balance

• Single-leg balance: 3 x 30 seconds each side. Make it harder by closing your eyes or catching a ball.
• Hop and stick: from week 2, small hops forward and sideways, landing softly and holding for 2 seconds. 2 x 5 each leg.
• Ankle circles and alphabet: trace the alphabet with your toes. Great before games too.

Running and change of direction

Your first game should not be your first sprint. Build up like this:

• Week 1: easy jogs, 15 to 20 minutes.
• Week 2: add 4 x 20-metre strides at about 60 to 70 percent effort, walking back.
• Week 3: 6 x 20-metre strides at about 80 percent, plus some gentle side-shuffles and backpedals.
• Week 4: short shuttle runs (5 metres out, turn, back) at a controlled pace, focusing on stopping well with bent knees.

Avoid all-out sprints until you have done several weeks of this, and never sprint cold.

Before every game: a 10-minute warm-up

Arrive 10 minutes early and do this. Your teammates may laugh, until their hamstrings go. The NHS has a good guide on how to warm up before exercising, and this follows the same idea of starting gently and building up:

1. 2 minutes easy jogging
2. 10 leg swings forward and back, each leg
3. 10 leg swings side to side, each leg
4. 10 walking lunges
5. 10 calf raises
6. Side-shuffles and backpedals, 2 lengths each
7. 3 strides building up to about 80 percent
8. A few passes and gentle shots

If something does go

Stop playing. Carrying on with a strain is how a 2-week injury becomes a 2-month one. The NHS page on sprains and strains covers what to do in the first few days and when to get medical help. If you cannot put weight on your leg, hear a pop with immediate severe pain, or something does not improve, get it checked.

Where a small-group class fits

Five-a-side is great for fitness, but it does not build the strength that protects you while you play. A class once a week covers the gaps: legs, hips, core and upper body, with someone checking your technique. In my SYP Built To Last strength class we do a lot of the exact work above, like hinges, single-leg strength and controlled landings, with easier and harder options for every move.

If you are back on the touchline more than on the pitch for now, try my sideline workout for kids’ football. And for a broader look at training in your 40s, read dad fitness after 40.

FAQs

Is it safe to play football after 40?

For most healthy people, yes, if you build up gradually and warm up properly. If you have a heart condition, high blood pressure, past injuries or have been inactive for a long time, speak to your GP first.

How do I avoid hamstring injuries playing five-a-side?

Strengthen your hamstrings twice a week with bridges and Romanian deadlifts, build up your sprinting gradually over several weeks, and always do a proper warm-up before games.

How long does it take to get fit for football again?

It depends on your starting point. A 4-week pre-season like the one above is a sensible minimum before your first full game. Keep doing the strength work afterwards.

Should I stretch before playing football?

Dynamic movements like leg swings, lunges and gradually faster runs are a better warm-up than long static stretches. Save longer stretches for after the game.

Book your first class

Get your legs ready before Thursday night. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, maximum 10 people, all fitness levels, £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If you are coming back from a previous knee, ankle or hamstring injury, my injury-safe personal training gives you a closer, 1-1 approach.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.