Objectives: Football is one of the most popular sports in the world. As a result of increasing physical exertion, the number of injuries is increasing. The aim of the research is to reduce the number of injuries, especially the hamstring muscles, and to improve the balance and strength as a result of the training.

Methods: The research was carried out in Celldömölk VSE adult (training group, n=16) and U19 (control group, n=14) county 1st class teams in 2019, in Hungary. Measured variables: number and location of injuries, static stability (Flamingo Balance Test), dynamic stability (Y-Balance Test), plank tests (anterior, lateral and posterior), abdominal strength, lower limb strength, and hamstring muscle extensibility tests. The exercise program of training group lasted 22 weeks, focusing primarily on core muscle strengthening. The control group did not receive this. Statistics: descriptive statistics, paired t-test, two-sample t-test, chi²-test; SPSS 20.0 v (p <0.05).

Results: By the end of the exercise program, the number of football injuries had decreased (total: 51.6%, hamstring muscles injury: 88.9%). The results of both the training group (anterior plank: from 75.38±10.70 sec to 98.75±10.35 sec, p<0.001) and the control group (anterior plank: from 59.79±8.36 sec to 65.43±9.86 sec, p=0.012) improved significantly for all 4 plank tests, however, the training group achieved a greater improvement (p<0.001). The training group achieved significantly better results in the static (Flamingo Balance Test) and dynamic stability (Y-Balance Test) tests than the control group (p<0.05). The lower limb strength of the training group was significantly stronger after the training, (p <0.001) and significantly better compared to the control group. (p<0.05) The extensibility of the hamstring did not change as a result of the training. (p> 0.05).

Conclusions: The results show that core muscle plays an important role in injury prevention and training plays a role in football.