As shown in the diagram, players perform a muscle work routine of 1 or 2 exercises per muscle group, 3-4 series of 15-20 repetitions with free weight of lumbars and 3-4 series of 40-80 repetitions of upper and lower abdominals, obliques and diaphragmatics.Players perform the routine in a circuit, i.e., completing a series for each muscle group before starting the second,…recovery as necessary for the change of exercise, no more, but this can take place dovetailing any other specific weights or on-pitch exercise requiring a long period of rest.

In group and in pairs , the following exercises are performed with the aim of strengthening the muscles that secure the ankle. Joint mobility. Walk on outstep, instep, toes, heel, heel-toes, two-footed jumps off ankles, springs…Work on peroneus muscles in squat position against wall. Peroneos with counter pressure. Balance hopping eyes open-closed. Return of ball in hopping position.

Preventive work proposed by the FIFA, where we introduce eccentric, propioceptive and plyometric tasks. The tasks can be alternated with other similar ones: Frontal bridge. Lateral bridge. Eccentric hamstrings. cross-country ski-ing. Support on one leg with shot. Support on one leg and flexion of trunk. Support on one leg making eights. Jumps with both legs(forwards-backwards and lateral).Zigzag jump. Long and short jumps

Circuit of involving eccentric muscular work. Examples of exercises: quadriceps eccentric with muscle pull; hamstring eccentric “the Norseman”; frontal and lateral lunges; the hopping windmill passing in front with arm outstretched