Injury prevention for young athletes
Soccer
Soccer means sprinting, cutting, kicking, and collisions, so ankles, knees, and leg muscles take most of the hits.
Injuries to know
Ankle sprains
The ankle gets forcefully turned, or hits the ball or another player.
Learn: Ankle Sprain →ACL and knee injuries
Usually no contact at all: the leg twists or pivots while the foot is planted.
Learn: ACL Tear →Muscle strains
Hamstrings, quads, and calves strain during sudden moves, like stretching for a ball or changing speed.
Learn: Hamstring Strain →Concussions
Collisions with a player, the ball, the ground, or the goal post. Most don't involve getting knocked out.
Learn: Concussion →
Habits that protect you
- Warm up for at least 10 minutes: jog, do moving stretches like walking lunges and hip swings, then pass the ball.
- Players 10 and under shouldn't head the ball. At 11 and up, keep heading practice to about 20 headers or 30 minutes a week, with good technique.
- Ask your coach about an injury prevention warm-up that trains balance, strength, and agility.
- After any hit to the head, sit out and see a doctor before playing again.
Your lesson path
Take these in order. Each lesson takes about 3 minutes.