Injury Reduction in Sports: What Training Can (and Can’t) Do

Injuries are one of the most common concerns parents and athletes have in sports.

And the truth is simple:

There is no way to completely prevent injuries — but there is a proven way to reduce risk and build more resilient athletes.

This post breaks down what training can realistically do, what the research shows, and what athletes actually need to handle the demands of sport.‍

The Truth About “Bulletproof” Athletes

If there were a way to “bulletproof” the body and prevent injuries, trust me, I would be the first to use it — but sports are fast and violent.

The snake oil salesman that promises to prevent injuries and make you unbreakable should be a big red flag.

What we can do, however, is reduce risk and increase the body’s ability to be resilient and handle load through smart training and enough recovery.

What People Mean When They Say “Injury Prevention”

When most people think about injury prevention, they picture things like:

• Excessive stretching routines
• Band exercises
• Balance drills
• Isolated “prehab” movements

These can all have value inside of a well-designed program, but they tend to be oversold as complete solutions.

Most injuries don’t happen in controlled environments.

They happen at full speed, under fatigue — and athletes need to be prepared for those game-speed forces.

What the Research Actually Shows

This doesn’t mean that more, and heavier, is always better — how training is applied matters.

But when researchers look at injury risk reduction, strength training consistently shows the strongest effect.

Large reviews have shown strength training can reduce sports injury risk by well over 50%, especially when combined with proper progression and intelligent programming.

Strength training works because it improves an athlete’s ability to:

• Produce force
• Absorb force
• Handle fatigue
• Stay durable over long seasons

Why Load Management Within Strength Training Matters

Within strength training, it is critical that programs are designed to manage:

• Volume
• Intensity
• Progression over time

Overtraining is a real thing, and it often comes from:

• Sudden jumps in workload
• Random workouts
• Constantly chasing fatigue instead of adaptation

More often than not, the goal should be finding the minimum effective dose needed to drive progress while keeping athletes fresh and healthy.

In-Season Training Matters Even More

In-season, continuing to strength train is often more important — but it needs the right approach.

In-season lifting should usually look like:

• Lower volume
• Maintained intensity
• Focus on staying strong and powerful

Not chasing maxes every week.

What Increases Injury Risk

Avoiding stress altogether does not make athletes safer — it usually makes them less prepared.

Injury risk increases when athletes deal with:

• Lack of strength
• Poor workload management
• Sudden spikes in training or sport demands
• Fatigue accumulation without recovery adjustments

And sometimes injuries will still happen simply because of the nature of sports.

The goal is not perfection — it’s preparation.

What This Means for Athletes & Parents

There will always be inherent risk in sport.

The goal is to prepare athletes to the best of our ability to handle the demands of their sport.

Good training builds resilience by:

• Developing strength progressively
• Managing stress over time
• Respecting season demands
• Following intentional, supervised programming

The goal isn’t to eliminate risk.

It’s to build athletes who are more prepared, capable, and durable.

The Bottom Line

Good training is an investment in long-term development.

When looking for training programs, parents and athletes should ask:

• How is load managed?
• How is progression planned?
• How does this fit into the athlete’s season?

Smart training isn’t about quick fixes — it’s about building athletes for the long run.

Want help dialing in your training?

At ARES Strength & Performance, every program is built on evidence-based training, real results, and long-term athlete development.

🔗 Book a consultation to get started:

Resources & References

1. Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014).
   The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877.
2. Gabbett, T. J. (2016).
   The training—injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine, 50(5), 273–280.
3. Sugimoto, D., Myer, G. D., Foss, K. D. B., & Hewett, T. E. (2015).
   Specific exercise effects of neuromuscular training intervention on anterior cruciate ligament injury risk reduction in young females: meta-analysis. The American Journal of Sports Medicine, 43(11), 2823–2832.
4. Faigenbaum, A. D., & Myer, G. D. (2010).
   Resistance training among young athletes: safety, efficacy and injury prevention effects. British Journal of Sports Medicine, 44(1), 56–63.

National Strength and Conditioning Association (NSCA). (2009).Youth resistance training: updated position statement paper.Journal of Strength and Conditioning Research, 23(Suppl 5), S60–S79.