Top Injury Prevention Tips for Youth Players
JAG Physical Therapy and New Jersey Youth Soccer are proud to bring you this new series focused on youth soccer injury prevention. This article focuses on the importance of warm-up drills for soccer and dynamic stretching for ypouth soccer players.
Spring Soccer Season Tips to Prevent Overuse Injuries
Spring is here — and so is the soccer season. Whether you are a youth soccer player, or a parent or a coach, the return to the field brings excitement and risk.
Without the right warm-up routines and recovery habits, injuries can quickly detail the progress and your fun. The soccer season takes a toll on the body, especially when you are not using the proper techniques to provent injuries both on and off the field. 
As with any physical sport, warming up before each game is a must. Warm-up exercises get your blood pumping and help you prepare physically and mentally for what’s ahead.
Here’s how to keep players healthy and in peak shape this spring:
Why Are Warm-Up Exercises Important for Soccer Players?
Why Warming Up Matters for Youth Soccer: Warm-up exercises for soccer players are an essential part of training sessions and pre-game preparation. They’re especially important for your performance, body and mind.
Mental Focus: A proper warm-up preps your mind for great gameplay by letting you mentally transition from everyday activities to focusing on the game
Injury Prevention: Soccer involves a lot of quick movements that can stress your muscles and joints. Warming up increases blood flow to these areas, so they’re more flexible and less prone to injury.
Performance Boost: Warming up increases your heart rate and loosens your muscles, essentially preparing you for the physical demands of each game.
James Galanis, NJYS Technical Director, on the Importance of Warm-Ups
Want to hear what a youth soccer coaching expert thinks who is specializes in overseeing the development of youth soccer players?
Galanis has developed many talented soccer players including two-time Olympic gold medalist, two-time FIFA Women’s World Cup champion, two-time FIFA Player of the Year, and a four-time Olympian Carli Lloyd.
“It’s far too common to see players go through the motions during warm-ups, failing to mirror the intensity or movements of a real game or training. This disconnect often leads to long-term injuries—many muscle tears trace back to poor or incomplete warm-ups. A proper warm-up isn’t optional; it’s a critical part of injury prevention and performance preparation.”
— James Galanis
Effective Warm-Up Routine for Soccer Players
It is also crucial that you warm up the right way to help prevent overuse injuries and safely ramp up training. A proper warm-up increases blood flow, raises muscle temperature, and prepares your body for the physical demands of the game.
Dynamic Stretching should be a key part of your routine to gradually get the muscle groups used in sprinting, cutting, and kicking limber enough for those specific motions.
Light Cardio, such as jogging or jumping jacks, will help you take all-out movements from the first whistle.
Finish with Soccer-Specific Drills such as serpentine running or quick footwork to simulate in-game action. Aim for 10–15 minutes of dynamic movements such as:
- High knees
- Butt kicks
- Leg swings
- Skips and shuffles
- Light jogging with changes in direction
Don’t Let Overuse Injuries Bench You: Avoiding Overuse Injuries in Youth Soccer
You should also be cautious about overuse injuries, especially in soccer where repetitive movements like running, cutting, and kicking can take a toll. Few things are more frustrating than having to sit out for a game because you pushed too hard during practice.
READ: How Soccer Parents Can Spot Injury Warning Signs in Young Athletes
Gradually increasing your training load, both in time and intensity, is the best way to avoid overdoing it and getting hurt. Given the rigorous demands of spring soccer, working up to the level you need means starting early.
If you notice pain, stiffness, inflammation, or any of the other early signs of a musculoskeletal injury, taking the time to assess it can make a big difference in healing. Look out for:
- Pain or swelling after activity
- Joint stiffness or reduced range of motion
- Ongoing soreness in knees, hips, or ankles
Don’t panic and don’t ignore the situation, as there are ways to get back on the field in a safe and timely manner. Injury prevention is all about preparation.
Taking the time to warm up properly, increasing your workload gradually, and training smart will help you stay healthy and perform your best. Spring into the season with a strong, safe start!
Injury prevention starts before the first whistle.
Warm up, train smart, and listen to your body — and you’ll set yourself up for a safe, successful youth soccer season.
This new series of injury prevention tips is powered by JAG Physical Therapy and New Jersey Youth Soccer.
“It’s easy to be an advocate for JAG Physical Therapy,” says Evan Dabby, CEO of New Jersey Youth Soccer. “I first met John Gallucci nearly 25 years ago when we worked together at Major League Soccer—he was an athletic trainer for the New York Red Bulls, and I was handling operations. When I was put in charge of sports medicine at MLS, John was my first call to become the League’s Medical Coordinator. His expertise in both sports medicine and business has been clear from the start.”
“When I began my role at NJ Youth Soccer, one of my first calls was to JAG Physical Therapy. Since then, JAG athletic trainers have been a consistent presence at our State Cups and ODP events, prioritizing athlete safety. They’ve also been instrumental in helping us educate our soccer community on injury prevention and wellness and we are thrilled to partner with them on this new series with SoccerToday.”
