Injury Prevention in Youth Soccer

Injury Prevention Tips for Athletes and Parents

Warm up properly

Before jumping into any game or practice, it’s crucial to warm up. Programs like FIFA 11+ for Kids [i] (7-13yo) and the FIFA 11+ [ii] (14+yo) are designed to help young athletes build strength, coordination, and balance, especially in key areas like the knees and ankles. The FIFA 11+ Kids focuses on 3 key areas: Improving coordination and balance, strengthening the leg and core muscles, and optimising falling technique. These warm-ups don’t just get your body ready; they help reduce the risk of injury by teaching your muscles and joints to move the right way.

Build functional strength

Strength plays a crucial role in preventing injuries and boosting performance. Basic body-weight exercises are great for building the strength needed for your core and lower body. You don’t need much equipment at all. Squats, lunges and planks are all great ways to strengthen your body in preparation for soccer. Adding these exercises to your routine two to three times a week can lead to noticeable improvements. If you’re still growing, it’s smart to consult a physiotherapist to help tailor a program that suits your age and stage of development and to check your technique.

Move the right way

It’s easy to overlook how you move, but things like improper landing mechanics (like knees collapsing inward), tight calf muscles or hamstrings, or limited hip mobility can set you up for injury. A physiotherapist can assess how you move and teach you the right way to land, cut, or jump to give you the skills to prevent injury while improving performance.

Rest and recovery are essential

Many young athletes love the game so much that they play year-round, but constant playing without rest can lead to overuse injuries. It’s important to mix up sports, take scheduled breaks, and pay attention to how your body feels. Parents and coaches should work together to monitor an athlete’s load, ensuring there's enough time for rest and recovery. Additionally, getting sufficient sleep and fuelling the body with proper nutrition are essential for recovery.

Understanding pain vs. injury

It's common for athletes to experience muscle soreness after a tough workout or game, but it’s important to know the difference between regular soreness and injury. Swelling, or pain that lingers or gets worse over time is a sign that something might be wrong. If this happens, it’s important to stop playing and get checked by a healthcare professional. Pushing through pain can lead to bigger problems down the road and make the time away from competition longer.