As the upcoming soccer season approaches, it’s time to shift gears from summer break to game mode. Whether you’re preparing for tryouts, tournaments, or training camp, laying a strong foundation now can help you perform at your best—and stay injury-free—all season long. Here’s what every youth soccer player should focus on in the coming weeks:
UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below is the at-home rehab program for shoulder labral tears.
Injury Prevention: Play Smart, Play Safe
Injuries can sideline your progress, but many can be prevented with good habits and preparation. Here are key tips:
- Dynamic Warm-Up: Start every practice or workout with a warm-up that includes jogging, high knees, butt kicks, lunges, and leg swings. Static stretching is best after training.
- Don’t Skip Strength Training: Core stability and lower-body strength help protect against common soccer injuries like ankle sprains and knee strains.
- Balance and Agility Work: Incorporate single-leg stands, ladder drills, and cone drills to improve coordination and reduce injury risk.
- Rest & Recovery: Listen to your body. Soreness is okay—pain is not. Get 8–10 hours of sleep per night and take at least one full rest day per week.
Exercises to Build Your Soccer Foundation
The best players build strength, speed, and endurance off the field. Add these to your weekly routine:
Speed & Agility (2–3x/week)
- Sprint intervals (20–30m)
- Cone zig-zags
- Ladder footwork drills
Strength & Stability (2–3x/week)
- Bodyweight squats, lunges, and planks
- Resistance band lateral walks
- Single-leg glute bridges
Mobility & Recovery (daily)
- Foam rolling
- Hip and hamstring stretches
- Yoga or guided stretching for flexibility
Nutrition: Fuel to Perform
What you eat now can impact your energy, focus, and endurance later.
- Pre-Workout Meals: Eat 1–2 hours before playing—something with carbs and protein, like a turkey sandwich or banana with peanut butter.
- Post-Workout Recovery: Within 30 minutes, grab a snack with carbs and protein to refuel—chocolate milk, Greek yogurt, or a smoothie with fruit and protein.
- Daily Choices: Focus on whole foods—lean protein, whole grains, fruits, vegetables, and healthy fats. Avoid sugary snacks and energy drinks.
Hydration: Don’t Wait Until You’re Thirsty
Hydration is key to peak performance—especially in summer heat.
- Start Early: Begin hydrating the day before training or games.
- During Activity: Sip water every 15–20 minutes. For longer practices or hot days, add an electrolyte drink.
- Post-Game Rehydration: Drink water and eat water-rich foods like oranges, cucumbers, or watermelon to rehydrate naturally.
Final Tip: Set Goals & Stay Consistent
Set 1–2 personal goals for the season (e.g., “improve left-foot passing” or “build endurance”). Track your progress, stay consistent, and remember: preparation is the key to confidence.
Here’s to a safe, strong, and successful season—see you on the field!
Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].
