Hamstring injuries are one of the most common problems in football, and most players just repeat the same cycle.

Pull it, rest it, come back, do it again.

Or they spend the whole season never fully trusting their hamstrings to open up into a sprint.

In this episode, Nathan breaks down the real reasons hamstring injuries happen to footballers and what you can actually do to reduce the risk.

What’s covered:

• Why the biggest cause isn’t just weakness - it’s spikes in demand, and what that actually means
• How to build hamstring capacity through long-length strength work (seated curls, RDLs, Nordics)
• The bridge from gym to pitch - hamstring switches, tantrums, plyometrics, and hill sprints
• Why sprinting is the king of all hamstring exercises and how to keep top-end speed exposure in your week
• Load management - why doing too much on the wrong days is as big a problem as doing too little
• Why hamstring injuries are more common in the last 15 minutes of each half (and what to do about it)

Nathan also shares the story of Andre - a winger who went from not trusting his hamstring at all to not even thinking about it on the pitch.

Note: this is not medical advice. If you have a recurring hamstring issue, get it looked at by a physio.

🎙️ Follow Nathan on Instagram @nathanminhas - DM him if you’re not sure which bit applies to your situation.

Approaching 30 and with over ten years of non-league football behind him, Nathan Minhas gets personal in this episode - sharing five things he wishes he’d known earlier in his career that would have saved him years of frustration, bench time, and making the same mistakes.

These aren’t generic tips. They come from real moments, tough seasons, bad managers, loan spells that didn’t work out, and times where Nathan genuinely questioned whether he wanted to keep playing.

In this episode you’ll hear about:

• Why your reputation doesn’t travel with you the way you think it does - and why you have to earn the right at every single level
• The things most players in and out of the team get wrong when it comes to building a manager’s trust
• Why accepting recurring niggles as “just football” quietly ends careers early
• The fear of making mistakes that made Nathan go into hiding against better opposition and the reframe that changed it
• Why building yourself as a person outside of football makes you a better player on the pitch

If you’re a non-league or semi-pro footballer at any stage of your career, you’ll relate to at least one of these.

🎙️ PRFM To Win Podcast | Nathan Minhas - Performance Coach & Semi-Pro Footballer
📲 DM Nathan on Instagram @nathanminhas

Most football players handle two game weeks completely wrong.

they either shut everything down or go through the motions in the gym with zero intensity. Both approaches quietly erode your physical qualities across the season.

In this episode, Nathan Minhas breaks down exactly how to train through Tuesday-Saturday weeks depending on your situation.

whether you're playing 90 minutes, getting inconsistent minutes, or barely featuring at all.

You'll learn:

• Why doing nothing for nearly half the season is a slow decline in strength, power and performance
• The difference between a proper training stimulus and being too cautious (and why the second one is actually worse than resting)
• The one principle that underpins every smart two-game week: never stack two high output days back to back
• Three specific weekly splits: one for each type of playing situation, that you can apply straight away
• Why the less game time you're getting, the more dedicated work you need to do outside of it

If you're hitting January still feeling sharp while others have fallen off, this is a big part of why.

🎙️ PRFM To Win Podcast | Performance Coach & Semi-Pro Footballer Nathan Minhas
📲 DM Nathan on Instagram @nathanminhas for help finding your split