Youth Soccer - Part 2 - 3 More Key Strategies to Avoid Youth Soccer Injuries

1. DYNAMIC WARM UP3. NUTRITION
A dynamic warm up prepares the athlete in a slow,Proper nutritional habits formed on a daily basis
gradual controlled way. This will include movementsmaintain body function, minimize fatigue and decrease
that are used in a soccer game. These types ofrecovery time from injury. Water needs to be
movements focus on dynamic range of motion. Anconsumed at half time in a game. Athletes consuming
example of this is bringing the heels to the buttockspop and chips on a regular basis tend to fade
or raising the knee to hip height then moving thetowards the end of the game.
knee away from the body as in opening up toThe current trend with athletes is to have 6-8
receive a pass.feeding opportunities or eat every 2-3 hours. Each
"Static" stretching (holding the muscles in ameal should contain a complete protein with
lengthened position for 30 seconds) is somewhatvegetables and/or fruits as the source of
outdated. Research has shown that his type ofcarbohydrates.
stretching before activity may reduce power andIt is important that young players avoid hot dogs,
strength.hamburgers and fries at youth soccer tournaments.
2. WARM DOWN /COOL DOWNThese types of food load the stomach and take a
A proper warm down/cool down includes a lighterlot of time to be digested and absorbed into the
version of the dynamic warm up. This prevents bloodbody.
from pooling and staying at the ankles. SoccerIt is important for both youth soccer players and
players may do some "static" stretching with thecoaches to be aware of the things they have control
focus on the muscles they feel are tight.over to avoid soccer injuries. These simple
A cool down decreases the amount of lactic acidsuggestions are easy to implement into your current
buildup therefore decreases any pain or stiffness.soccer season.
This aids in the maintenance of the muscles' flexibility.