Soccer warm-up and injury prevention basics for youth players

Why warm up and cool down

A warm-up gets the body ready to run, kick, change direction and jump. It raises the heart rate slowly, loosens the muscles and joints and gets the mind focused. A cool-down helps the body settle after exercise. Many youth coaches use a simple routine that takes only a few minutes. Warming up does not guarantee that no one will be hurt, but it is a sensible habit and teaches children how to take care of their bodies. This guide is general information, not medical advice. If a child is hurt, remove them from play and ask a coach, doctor or athletic trainer.

A simple warm-up routine

1. Easy jogging. A couple of minutes of light jogging around the field or in a grid, gradually speeding up.
2. Dynamic movement. Gentle skips, side steps, backward jogging, high knees and heel flicks. These move the joints through a normal range.
3. Ball work. Dribbling around cones, passing with a partner or small keep-away games. Kids often like this part best.
4. Short bursts. A few quick runs or changes of direction at a pace that gets faster, but not an all-out sprint.
5. Game-like actions. A few shots on goal or passes with movement, so the body is ready for what comes next.

Keep it playful. Younger children do better with games than with lists of exercises. Coaches often plan a short ball-based warm-up for this reason. For ideas children can do on their own, see soccer drills to practice at home.

Dynamic vs static stretching

Dynamic stretching

Controlled movements that take the body through a range of motion, such as leg swings or walking lunges. Commonly used before play.

Static stretching

Holding a stretch in one position for a while. Commonly done after play, when muscles are warm, and not as the only preparation before activity.

Coaches and trainers have different views on the details, so follow your coach's routine. The main idea is to move the body gently before play and not to push a stretch to the point of pain.

Gear, field and weather basics

• Shin guards. Wear them for every practice and game, if your league requires it. See the youth soccer equipment checklist.
• Shoes that fit. Poorly fitting or worn shoes can cause blisters and slipping. Read how to choose soccer cleats for kids.
• The field. Take a quick look for holes, debris or slippery patches. Tell the coach about hazards.
• Goals. Portable goals should be anchored. Children should not climb or hang on them.
• Weather. Heat, cold, lightning and poor air quality affect play. Follow your league's weather policy, and stop play when told.
• Jewelry. Remove it before play. Many leagues do not allow it.

Water, rest and recovery

Children should have water available and be allowed to drink during breaks. Let them rest when they are tired. Fatigue makes mistakes and awkward falls more likely. Sleep and time away from the sport are part of how young bodies recover and grow. Children who play many sessions a week, or play on several teams at once, may need extra attention to rest. Ask your doctor if you have questions about your child's schedule.

When to stop and get help

• A child who says something hurts should stop and tell the coach. Do not encourage them to play through pain.
• Any head impact, or a child who seems dizzy, confused or just not right, should be removed from play right away and checked by a coach, doctor or athletic trainer.
• Pain that comes back or lingers deserves a conversation with a doctor.
• Do not return a child to play until a qualified adult says it is okay. Return rules vary by league and by situation, so follow their advice.

Common mistakes

• Skipping the warm-up because the team is late.
• Starting with long static stretches while the body is cold.
• Letting children run all-out right away.
• Playing through pain or telling a child to tough it out.
• Forgetting water.
• Ignoring field or weather conditions.

Good habits take a few minutes and teach children that taking care of their bodies is part of being an athlete. If you are new to the sport, how to prepare for soccer season pulls these ideas into one plan.

Habits that help at home

Preparing for soccer does not stop at the field. A regular bedtime, balanced meals that suit your family and plenty of free play all help children feel ready. Encourage your child to play different sports and games through the year, because varied movement helps young bodies develop in many ways. Make sure the gear bag is checked, shoes are dry and water is filled before you leave.

Talk with your child about speaking up. Children should know that it is always okay to tell a coach or parent when something hurts or does not feel right, and that no one will be angry. Teach them to say it early rather than hiding it. If you are a coach, tell the team at the start of the season that you want to hear about pain, and respond calmly when a child does. These habits matter more than any single stretch. For a plan that covers the whole season, see how to prepare for soccer season, and for first-time volunteers, how to coach youth soccer in your first season.

A quick pre-practice safety check for coaches

• Walk the field and remove debris.
• Confirm goals are anchored and nets are secure.
• Have water, a first aid kit and contact numbers ready.
• Check the weather and know your league policy.
• Ask players if anyone is hurt or unwell before starting.

This takes only a couple of minutes and prevents many avoidable problems.

Sources and further reading

1. Soccer Injuries in Children and Adolescents (AAP clinical report) HealthyChildren.org / American Academy of Pediatrics
2. Tips to Prevent Sports Injuries in Children & Teens HealthyChildren.org / American Academy of Pediatrics
3. Climatic Heat Stress and Exercising Children and Adolescents American Academy of Pediatrics (Pediatrics)

Links open in a new tab. Quotations are short excerpts, included with attribution for commentary. BlackForge Sports is not affiliated with or endorsed by the people or organizations named.

Frequently asked questions

How should kids warm up for soccer?

Start with easy jogging, add gentle dynamic movement and ball work, then build up to short bursts. Keep it playful, and follow your coach's routine.

Should kids stretch before soccer?

Gentle dynamic movement before play is common, while holding stretches is often saved for afterward. Follow your coach's guidance and never stretch to pain.

Do kids need shin guards in practice?

Many leagues require them at practices and games. Check with your coach or league.

What should I do if my child is hurt during a game?

Take them out of play and ask a coach, doctor or athletic trainer to check them. Do not push them to continue.

When can my child return after an injury?

Only when a qualified adult, such as a doctor or athletic trainer, says it is okay. Rules vary by league.