Safety Guidelines

1. Equipment and Clothing

Always wear appropriate sports footwear with sufficient support, cushioning, and lateral stability. Running shoes or football boots with good traction are ideal. Avoid training in socks or slippers, especially for jumping and speed exercises.

Your sports clothing should fit close to the body while ensuring full freedom of movement. Loose or hanging clothing can become dangerous around machines and weights. Use a non-slip, adequately padded training mat for all floor exercises to protect your joints and prevent slipping.

2. Training Environment

Make sure you have enough space around you. A good rule of thumb is at least 2 meters of clear space in every direction. Remove all obstacles, furniture, or objects from your training area before you start.

Train only on a flat, non-slip surface. Wet or slippery floors are a significant injury risk. Ensure sufficient lighting so you can always assess your surroundings and your form. When training outdoors, pay attention to the ground, avoid uneven terrain, and do not train in extreme weather conditions such as intense heat, cold, or rain.

3. Warm-Up and Cool-Down

Perform an appropriate warm-up of at least 5 to 10 minutes before each session. Cold muscles are prone to injury. Dynamic stretches, light jogging, or mobility exercises optimally prepare your body for the load.

End each training session with a structured cool-down. Static stretching and controlled breathing help the body recover faster and reduce muscle soreness.

4. Health and Body Signals

Listen to your body. Pain is a signal, not a sign of weakness. Distinguish between the normal burn of exertion and real pain indicating an injury. Stop training immediately if you experience severe, sharp, or persistent pain. Never train through acute injuries.

If you experience dizziness, nausea, shortness of breath, or a racing heart, stop training immediately and rest. Drink plenty of water before, during, and after training. Dehydration not only impairs performance but also significantly increases the risk of injury. Do not train on an empty stomach during intense sessions and ensure adequate sleep and recovery between training sessions.

5. Weights and Equipment

Inspect all machines, weights, and dumbbells before use for damage, cracks, or instability. Immediately remove damaged equipment from use. Always start with a weight you can safely control and progress only when the form is clean and stable. More weight is never the goal — clean execution is.

Always lower weights in a controlled manner. Dropping or uncontrolled throwing is dangerous for you and others. Always secure weight plates on the bar with safety clips. Ensure that kettlebells, dumbbells, and other free weights are securely placed on the floor before picking them up.

6. Rehabilitation Training

Special safety rules apply when performing rehabilitation exercises. Always consult a doctor or physiotherapist before starting a rehabilitation program. The content in KickJourney does not replace professional medical advice.

Strictly follow the pain scale from 1 to 10 and only perform exercises in the range of 1 to 4. Only increase the load when you have completed a phase pain-free and safely. Do not skip phases.

7. Training with Partners

When training with a partner, communicate clearly and explicitly. For partner-assisted exercises such as Nordic curls or resistance sprints, clear agreement on pace and intensity is essential. Make sure your partner is able to safely hold the weight or resistance.

8. Disclaimer

The training content, videos, and descriptions in KickJourney are provided for general information purposes only and do not replace individual medical, physiotherapeutic, or sports science advice. KickJourney and its partners accept no liability for injuries, damage, or health impairments arising from improper execution of exercises, failure to follow safety guidelines, or ignoring body signals.

If you have existing injuries or pre-existing conditions, you must consult a doctor before starting training. Our Terms and Conditions also apply.