Performance Training and Injury Prevention content provided exclusively by Velocity Sports Performance

Staying in the Game:
Tips to Injury Prevention

by Sarah Kuyper
Velocity Sports Performance Director of Adult Fitness, Irvine

Soccer is a game of accelerating, decelerating, and change of directions. A good soccer player can stop on a dime and change direction at the flip of a hat with or without the ball. All these quick changes of direction and accelerating, decelerating, and reaccelerating are hard on the body and it is important that the soccer player learns not only how to decelerate the body properly but also to strengthen the muscles and ligaments to prevent injury.

Here are five ways to protect the joints and muscles from injury:

1. Active Dynamic Warm-ups: An active dynamic warm-up works on flexibility through similar ranges of motion used while playing soccer, and also activates (turns on) the muscles used.

2. Post-Workout Stretching: Static stretching at the end of a workout can increase muscle flexibility and range of motion. The static stretch should be held for thirty seconds and should not bounce. This type of stretching is great for flexibility AFTER workouts, but should not be done before a workout because it turns the muscle off.

3. Strengthen the Hamstrings: The hamstrings tend to be much weaker then the quadriceps, especially in female athletes. This can lead to pulled hamstrings as well as instable knee joints which can lead to knee injuries. One great hamstring exercise that can be done at the field is a leg curl. All you need is a ball. Start in the supine position (back on the ground). Place one foot on the ball with your hips in the air and leg straight, now curl your leg rolling the ball toward the hips until the knee is 90 degrees. Then re-extend the leg back to start position. Keep the hips off the ground the whole time and repeat 5-10 times and switch legs.

4. Improve Single Leg Balance: Single leg balance works on strengthening the small muscles in the ankle, as well as, the ligaments of the knee and ankle. Stronger ligaments help strengthen and protect the joints. Single leg balance is as simple as it sounds. Start by standing on one foot and bend that knee to work on more control and balance. Make it more challenging by closing your eyes, taking your shoes off, or tossing a ball to a partner.

5. Proper deceleration: Exercises such as jumps and agility ladders can teach the body how to slow down properly as well as how to change directions correctly.

Remember, the most important thing is to stay in the game injury-free. This means doing the small things off the field and during practice. Stretching and strengthening the muscles and ligaments, as well as learning proper movement mechanics, are just as important as learning how to pass, dribble, and shoot.

About Velocity Sports Performance:
Velocity Sports Performance is a national network of training centers where athletes of all sports, ages and skill levels go to improve their core athletic skills - speed, power and agility. Athletes train in small groups with degreed and certified performance coaches. Velocity Sports Performance is a Preferred Provider of Cal South Soccer. Players who train with Velocity Sports Performance can expect to get to the ball quicker, cover more of the field faster, increase their shot power and reduce their chances of injury. Velocity Sports Performance has training centers throughout Southern California including Irvine, Redondo Beach, Anaheim, Carlsbad, San Diego, West LA and Santa Clarita.