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News & Updates

Health & Wellness Spotlights from Previous Months

Sports Med 2026 NL June

Colorado Storm Health & Performance Update

As we get into the swing of summer soccer, many players are eager to jump into camps, tournaments, and other sports. While staying active is important, the off-season is also a critical time for recovery, growth, and injury prevention. Why the Off-Season Matters Young athletes often play soccer year-round, which can increase the risk of overuse injuries such as knee pain, heel pain (Sever's disease), shin splints, and stress injuries. The off-season provides an opportunity for the body to recover, rebuild strength, and prepare for the next season. Three Keys to a Healthy Summer Rest and Recover: Sports medicine experts recommend that youth athletes take breaks from organized soccer throughout the year. A few weeks with reduced soccer-specific activity allows growing bones, muscles, and tendons to recover from repetitive stress. Players don't need to be inactive—swimming, biking, hiking, and recreational play are excellent alternatives that keep kids moving while giving soccer-specific muscles a break. Build Strength and Stability: Summer is the ideal time to improve athleticism. Focus on: Bodyweight squats and lunges Core strengthening exercises Balance training Jumping and landing mechanics Hip and glute strengthening Improved strength helps reduce the risk of ACL injuries and other common soccer-related injuries. Stay Hydrated in Colorado's Climate: Colorado's dry air and higher elevation can increase fluid loss, even when temperatures feel comfortable. Hydration tips: Drink water throughout the day, not just during physical activity. Begin activities well-hydrated. Take regular water breaks during outdoor play. Watch for signs of dehydration, including headache, dizziness, fatigue, or muscle cramps. Watch for Growth Spurts Summer is a common time for rapid growth in young athletes. Parents should monitor for: Persistent heel pain Knee pain below the kneecap Increased muscle tightness Changes in coordination These can be normal during growth spurts, but should be evaluated if symptoms persist or interfere with activity. Summer Challenge Players can improve their soccer performance by aiming for: 60 minutes of physical activity daily 8–10 hours of sleep each night Strength training 2–3 times per week At least one full rest day each week A balanced summer helps athletes return healthier, stronger, and more prepared for the fall season. Remember: The best players aren't always the ones who train the most—they're often the ones who recover the best. Have a safe, active, and healthy Colorado summer!

youth soccer year round play Colorado Storm

Should Kids Play Soccer Year-Round? What Parents Need to Know

For many Colorado soccer families, the question comes up every summer: Should my child keep playing soccer year-round, or take a break? With club leagues, camps, private training, futsal, and tournaments available almost every month of the year, it can feel like players need to stay constantly active to “keep up.” But sports performance experts, coaches, and even professional athletes agree on one important thing: Young athletes need balance. Here’s what parents should know when deciding how much soccer is healthy during the off-season. The Benefits of Year-Round Soccer There are advantages to continued training during summer months, especially when it’s done in moderation. Players who stay active often: Maintain technical skills and fitness Build confidence through repetition Continue developing game awareness Stay connected with teammates and coaches Enter fall season feeling prepared For highly motivated players, summer can also be a great time to improve weaker areas like first touch, passing accuracy, or finishing. But more soccer is not always better. The Risks of Playing Too Much One of the biggest concerns in youth sports today is burnout. When kids play the same sport nonstop without rest, they may experience: Physical fatigue or overuse injuries Mental exhaustion Increased stress and pressure Loss of motivation Decreased enjoyment of the game This is especially important in Colorado summers, where heat, altitude, and packed tournament schedules can add extra strain on young athletes. If a player starts saying things like: “I’m tired of soccer.” “I don’t want to go to practice.” “I only play because I have to.” …it may be a sign they need recovery time, not more training. Why Multi-Sport Athletes Often Thrive Many coaches actually encourage younger players to participate in multiple sports. Sports like basketball, swimming, baseball, tennis, track, or volleyball can help athletes: Develop different movement patterns Improve coordination and balance Reduce repetitive stress injuries Build overall athleticism Stay mentally fresh Research continues to show that many elite athletes did not specialize in one sport at a young age. For younger players especially, variety can be extremely beneficial. What Does a Healthy Soccer Off-Season Look Like? A balanced off-season usually includes: Time for physical recovery Unstructured free play Light skill work Fun camps or pickup games Family vacations and downtime Optional cross-training or other sports Not every summer activity needs to be intense or competitive. Sometimes the best development happens when kids simply enjoy the game again. Signs Your Child Has a Healthy Balance Parents should look for signs that soccer is still positive and enjoyable. Healthy signs include: Excitement to attend practices Energy during games Motivation to improve Good sleep and recovery Positive attitude around soccer The goal is long-term development — not short-term burnout. Final Thoughts Every player is different. Some kids love year-round soccer, while others benefit from stepping away for part of the summer. The most important thing is finding a balance that keeps players: Healthy Confident Motivated Excited to return in the fall Because the best players are often the ones who still love the game years later.

The Importance of a Proper Warmup Especially in Soccer

The Importance of a Proper Warm-Up (Especially in Spring Soccer)

As players play outdoor soccer this spring in Colorado, one of the most important—and often overlooked—tools for staying healthy is a proper warm-up. Cool temperatures, unpredictable weather, and early-season fitness levels all increase the risk of injury. Muscles that aren’t fully warmed up are more prone to strains, and joints aren’t prepared for the cutting, sprinting, and contact that soccer demands. The good news: a structured warm-up routine can significantly reduce injury risk and improve performance. What Makes a Good Warm-Up? An effective warm-up does more than just “get a sweat going.” It should include: Dynamic movement (not static stretching) Muscle activation and core stability Balance and coordination work Progressive running and change of direction For players U13 and older, we recommend following a structured injury prevention program like the one outlined here: A Simple 3-Part Warm-Up to Follow 1. Dynamic Stretching (Get Moving First) Instead of standing stretches, players should move continuously across the field performing exercises like: Leg cradle Straight leg march Quad stretch High knees and butt kicks These movements help increase blood flow and prepare muscles for activity. 2. Strength & Plyometric Activation (Build Stability) This phase focuses on core strength, balance, and controlled jumping/landing: Side planks and walkout bridges Balance drills on one foot Controlled jumping (progressing to single-leg work) These exercises are key for reducing common injuries like ankle sprains and knee injuries by improving control and stability. 3. Running & Movement Prep (Get Game-Ready) Finish with more soccer-specific movement: Walking lunges Sprinting and backpedaling Side shuffles and bounding This prepares players for the speed, direction changes, and contact they’ll experience in games. Why It Matters Research consistently shows that structured warm-up programs can reduce injury rates in youth soccer players. But the key is consistency—this routine should be done before every practice and game, not just occasionally. Takeaway for Players & Parents If there’s one habit to build this season, it’s this: Don’t skip the warm-up. A 10–15 minute structured routine can be the difference between staying healthy all season and missing time due to injury.

March Newsletter Education 4

Early-Season Heat Illness: The Hidden Risk in Spring Soccer

March soccer in Colorado isn’t supposed to feel like mid-summer but this year, it does. And that creates a problem most parents and coaches don’t see coming: Heat illness early in the season is more dangerous than heat later in the summer. Why? Because young athletes aren’t acclimated yet. Why Early-Season Heat Is Riskier After a winter of lower activity and cooler temperatures, kids’ bodies aren’t prepared to regulate heat efficiently. That means: They sweat less effectively Their bodies heat up faster Fatigue hits earlier than expected Even if the temperature doesn’t seem extreme, the combination of sun, altitude, and dry air in Colorado can quickly push athletes toward dehydration and overheating. Signs of Heat Illness (That Often Get Missed) Heat illness doesn’t always look dramatic at first. Watch for: Unusual fatigue or slowing down Headache or dizziness Nausea or stomach discomfort Muscle cramps Irritability or confusion If a player looks “off,” don’t wait, pull them out and cool them down immediately with ice bags in the armpits, back of neck, and crotch area Heat Exhaustion vs. Heat Stroke Heat Exhaustion: Heavy sweating, weakness, dizziness Heat Stroke (Emergency): Confusion, vomiting, no sweating, collapse If symptoms escalate or don’t improve quickly, seek medical help immediately. Hydration: It Starts Before the Game One of the biggest mistakes? Waiting until kids are thirsty. By then, they’re already behind. Simple rule: Hydrate before practice/game Drink regularly during breaks Rehydrate after play And remember, Colorado’s dry air means kids can dehydrate without obvious sweating. Simple Ways to Reduce Risk Take more frequent water breaks Use shade whenever possible Cool down with ice towels or wet cloths Adjust intensity, not every practice needs to be max effort The Big Takeaway Heat illness isn’t just a summer issue, and it’s not just about “toughing it out.” Early-season heat catches athletes off guard. Recognizing it early and responding quickly can prevent serious health risks, and keep kids safely on the field all season. Bottom Line If it feels hotter than it should for March, it probably is. And that means it’s time to treat every practice and game like a hot-weather event, because your athletes’ bodies aren’t ready yet, even if the calendar says they should be.

Load Growth and Injury Prevention

Load, Growth & Injury Prevention

In this blog post, CRYSC Head Athletic Trainer Julie Graves explains how sudden increases in training load—especially during the winter-to-spring transition—can increase injury risk for youth soccer players. With guidance on managing workload, supporting recovery, and navigating growth spurts, this resource helps families keep athletes healthy as activity ramps up. Below is your CRYSC Load, Growth & Injury Prevention Guide, featuring key strategies to help players build safely, reduce injury risk, and stay strong throughout the season. For any Sports Medicine questions or concerns, please reach out to our Head Athletic Trainer, Julie Graves, at julie.graves@rapidsyouthsoccer.org.

Winter Injury Prevention

Winter Injury Prevention

In this blog post, CRYSC Head Athletic Trainer Julie Graves shares practical guidance on keeping players healthy throughout winter training. With a focus on common injury risks, proper warm-ups, strength and balance work, and smart recovery habits, this resource helps athletes and families reduce injury risk and prepare confidently for the spring season. Below is your CRYSC Winter Training Health Guide, featuring tips on injury prevention, managing training load, and staying strong and resilient all winter long. For any Sports Medicine questions or concerns, please reach out to our Head Athletic Trainer, Julie Graves, at julie.graves@rapidsyouthsoccer.org.

Sports Medicine Youth Soccer Offseason Guide

Off-Season Guide: Staying Strong, Healthy, & Game-Ready This Winter

In this blog post, CRYSC Head Athletic Trainer Julie Graves shares a winter off-season guide focused on staying healthy, building strength, and preventing injuries. Highlighting the importance of rest, cross-training, and a basic strength routine, this resource helps athletes use the winter months to recover, stay fit, and return to spring soccer stronger and safer. Below is your CRYSC Off-Season Health and Performance Guide with tips for injury prevention, cross-training, and staying in shape all winter long. For any Sports Medicine questions or concerns, please reach out to our Head Athletic Trainer, Julie Graves, at julie.graves@rapidsyouthsoccer.org. Off-Season Guide: Staying Strong, Healthy, & Game-Ready This Winter As we shift into the winter months, many players enjoy a well-deserved break from the demands of practices, games, and tournaments. While downtime is important for recovery, the off-season is also a crucial window for building strength, preventing injuries, and maintaining overall fitness. A smart winter routine can set your athlete up for a successful and safer spring season. 1. Prioritize Recovery First Before adding new workouts, make sure your athlete’s body has had time to rest and reset. Why rest matters: Allows muscles, tendons, and joints to repair from a long season Helps prevent overuse injuries like shin splints, hip flexor strains, and knee pain Supports mental recovery and prevents burnout Recommended: Take 1–2 weeks of low-impact activity after the final game Prioritize sleep (9–11 hours for youth athletes) Light mobility sessions or easy walks 2. Cross-Training: The Secret to Staying Fit & Injury-Free Soccer players benefit from developing a range of movement patterns, not just kicking, sprinting, and cutting. Cross-training builds balanced strength and reduces the risk of repeat injuries. Great winter cross-training options: Swim Training – Improves aerobic fitness without joint stress Biking or Indoor Cycling – Builds leg endurance and is great for athletes returning from injury Strength Training – Increases power, stability, and reduces injury risk Basketball / Volleyball / Gym Sports – Helps agility, reaction time, and coordination Skiing / Snowboarding (if experienced) – Enhances lower-body strength and balance Frequency: 2–3x per week, mixing cardio and strength work 3. Build a Winter Strength Foundation The off-season is the best time to build strength because athletes aren’t overloaded with practices and games. Key areas to focus on: Core stability → improves balance and reduces low back/hip injuries Glute strength → protects knees during cutting, decelerating, and jumping Hamstrings & hip flexors → essential for sprinting power Ankle & foot strengthening → prevents sprains and overuse issues Sample 20-Minute Winter Strength Circuit (2–3x/week): Glute bridges – 2×15 Side planks – 2×30 sec each side Bodyweight squats – 2×15 Single-leg Romanian deadlifts – 2×10 each Calf raises – 2×20 Dead bugs – 2×10 each side This routine builds the foundational strength needed for a healthy return in March. 4. Keep Mobility & Flexibility in the Mix Cold weather = tighter muscles. Consistent mobility work reduces strains during the early spring ramp-up. Focus on: Hip flexors Quads Hamstrings Calves Ankles Tip: Dynamic mobility before activity, static stretching at the end of the day. 5. Maintain Aerobic Fitness Without the Grind Your athlete doesn’t need to run long distances all winter, but maintaining a cardio base helps them avoid fatigue-related injuries in the spring. Easy winter conditioning ideas: 20–30 minute brisk walk Light jog on weekends Rowing machine, if available Interval training 1–2x/week (i.e., 30 seconds run, 30 seconds walk x 10) 6. Nutrition Matters Even When the Season Pauses Healthy winter habits keep immune systems strong and energy levels consistent. Winter nutrition priorities: Lean proteins for muscle repair Omega-3 rich foods (salmon, walnuts, chia seeds) for anti-inflammatory support Fruits & vegetables for vitamins and immunity Hydration: even though athletes don’t “feel” as thirsty in the cold Tip: A good guideline is half your body weight in ounces of water daily. 7. Mental Reset & Goal Setting This is the perfect time to reflect and look ahead. Encourage athletes to ask: What went well this season? What do I want to improve by spring? What habits can I build now to get there? A clear plan builds motivation and confidence. 8. When to Reach Out for Injury Support If your athlete finished the season with aches, strains, or lingering pain, winter is the ideal time to address it—before tryouts, ID sessions, and spring practices start. Players and families can reach out directly to me for: Injury evaluations Return-to-play guidance Customized rehab programs Referrals to UCHealth/CU Orthopedics if needed Your athlete deserves a fresh, healthy start in 2025, and that begins now. The off-season doesn’t need to be intense; it just needs to be intentional. With the right mix of rest, cross-training, strength work, and healthy habits, athletes will return confident, fit, and ready for a great spring season. If you have any questions or want help building a winter plan for your player, I’m here to support your family every step of the way.

youth soccer boy player kicking ball

Mid-Season Health & Performance Tips

In this blog post, CRYSC Head Athletic Trainer Julie Graves shares tips for staying healthy and performing your best as cold weather sets in. Covering everything from hydration and warm-ups to stretching, preventing overuse injuries, and recovery, this guide will help you navigate every step of staying strong and injury-free. UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at julie.graves@rapidsyouthsoccer.org, for assistance. Below are the mid-season health and performance tips. Mid-Season Health & Performance Tips As temperatures drop and the season hits its stride, it’s important for players to stay warm, healthy, and strong. Below are a few key reminders to keep your athlete performing their best during cold-weather play. Hydration Still Matters in the Cold Just because it’s cold doesn’t mean hydration stops being important. Players often drink less water in cooler weather, but their bodies still lose fluids through sweat and breathing. Encourage your athlete to sip water throughout the day — not just at practice — and aim for clear or light-yellow urine as a hydration goal. Adding a warm electrolyte drink or decaf tea can make staying hydrated easier when it’s chilly out. Importance of a Proper Warm-Up in Cold Weather Cold muscles are tight muscles — and tight muscles are more prone to injury. A dynamic warm-up (like leg swings, high knees, lunges, and arm circles) increases heart rate, circulation, and muscle temperature before activity. Players should aim for at least 10–12 minutes of movement-based warm-up before touching the ball. Coaches and parents can help by ensuring athletes arrive early and stay bundled until warm-up begins. Static vs. Dynamic Stretching Refresher Dynamic stretching = moving through a range of motion to get muscles warm (best before activity). Examples: walking lunges, butt kicks, skips, and side shuffles. Static stretching = holding a stretch for 20–30 seconds to lengthen the muscle (best after activity). Examples: hamstring stretch, quad pull, calf stretch. Think of it this way: dynamic warms you up, static cools you down. Managing Overuse Injuries Mid-Season As training and games stack up, overuse injuries become more common — especially shin splints, hamstring strains, and hip flexor pain. These often result from fatigue, muscle imbalances, or poor recovery habits. Rotate footwear if possible (especially for players training on turf and grass). Prioritize rest days. Foam roll sore areas daily. Report any consistent pain that lasts more than a few days — don’t push through it. Early attention can prevent weeks of downtime later. Rehab & Recovery Tips During Heavy Game Weeks Active recovery: light jogging, biking, or stretching on off days. Sleep: 8–10 hours per night for full muscle recovery and focus. Nutrition: protein within 30–60 minutes after games, and balanced meals throughout the week. Recovery tools: foam rolling, ice baths, Epsom salt soaks, or simple rest days are all great options. Remind players that recovery isn’t being lazy — it’s part of training smart.

Sports Medicine Youth Soccer Growing Bodies

Growing Bodies, Growing Risks

In this blog post, CRYSC Head Athletic Trainer Julie Graves helps you understand growth plate injuries and overuse in young athletes. From recognizing signs of injury and prevention, the blog below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery. UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at julie.graves@rapidsyouthsoccer.org, for assistance. Below is the at-home rehab program for wrist and hand injuries for 13U-19U players. Understanding Growth Plate Injuries & Overuse in Young Athletes As we reach the middle of the season, many of our players are putting in extra effort at practices and games — and that’s something to celebrate! But growing bodies come with unique risks, especially when it comes to growth plate injuries and overuse issues. What Are Growth Plates? Growth plates are areas of developing cartilage at the ends of children’s bones. They are softer and more vulnerable than adult bone, making them more likely to be injured. Most growth plates close by late adolescence, but until then, they are a common site of sports-related injuries. Signs of Growth Plate Injuries Parents should watch for: persistent pain near joints (especially knees, ankles, wrists), swelling or tenderness, difficulty bearing weight, limping or favoring one side, and pain that worsens with activity but improves with rest. If these symptoms appear, it’s important to see a medical professional rather than encouraging kids to “push through.” The Problem of Overuse Unlike a sudden sprain or break, overuse injuries happen gradually. Playing soccer year-round, overlapping school and club teams, or skipping rest days can put too much stress on growing bones and joints. Common overuse conditions include Sever’s Disease (heel pain in growing athletes), Osgood-Schlatter Disease (knee pain from repetitive jumping/running), and stress fractures. Prevention Tips for Parents You can help reduce risks by encouraging variety (multiple sports instead of just soccer), scheduling rest days (at least one per week and longer breaks between seasons), supporting proper warm-up and cool-down routines, focusing on well-fitted soccer cleats, and teaching kids to speak up about pain early. The Bottom Line Youth sports should be about fun, growth, and long-term health. By keeping an eye on growth plate health and preventing overuse, we can help our young athletes stay strong and safe — both this season and for many more to come. Thank you for supporting your player’s journey both on and off the field! Stay healthy!

Sports Medicine Youth Soccer Rehab Wrist Hand Injury

Rehab Program for Wrist/Hand Injuries (Non-Surgical)

Are you recovering from a Wrist or Hand injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From reducing pain and swelling to protecting the injury, restoring mobility, and maintaining and building strength, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery. UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at julie.graves@rapidsyouthsoccer.org, for assistance. Below is the at-home rehab program for wrist and hand injuries for 13U-19U players. General Principles Protect the wrist/hand with a brace or taping as needed (per doctor/ATC guidance). Avoid direct ball contact, falls, or weight-bearing on the hand until cleared. Focus on maintaining fitness, lower-body strength, core stability, and safe upper-body alternatives. Progress should be pain-free, with step-downs if symptoms increase. Phase 1: Acute (0-1 week post-injury Goals: Reduce pain/swelling, protect the injury, maintain conditioning. Rest & Protection: Brace/splint per medical advice. Pain/Swelling: Ice 15–20 min, 2–3x/day. Mobility (non-involved joints): Gentle finger, elbow, and shoulder ROM. Conditioning: Stationary bike, treadmill, walking, or light jogging (if safe). Core circuits (planks on elbows, dead bugs, side planks). Avoid: Ball work, push-ups, or lifting weights with the injured hand. Phase 2: Subacute (1–3 weeks) Goals: Gradually restore wrist/hand mobility, maintain strength & fitness. Range of Motion: Wrist circles (pain-free). Gentle flexion/extension, pronation/supination. Finger opposition & grip with therapy putty or stress ball (low resistance). Strengthening (non-hand dependent): Lower body: squats, lunges, step-ups, resisted bands. Core: Russian twists (no weight), bridges, bird dogs. Upper body: resistance band rows (anchored, held in safe hand), shoulder raises, scapular stabilization. Conditioning: Interval running, bike sprints, agility ladder (no ball). Avoid: Heavy gripping, catching balls, push-ups. Phase 3: Strengthening & Soccer Integration (3–6 weeks) Goals: Build functional strength, introduce safe soccer skills, and maintain confidence. Wrist/Hand Strength: Light dumbbell wrist curls/extensions (if cleared). Putty exercises (progressive resistance). Rice bucket drills (digging, grabbing, rotating). Soccer Training: Dribbling, passing, shooting (no upper-body contact). Non-contact scrimmage with brace protection. Conditioning: Sprint intervals, agility cone drills, change-of-direction work. Strength Training: Leg press, RDLs, calf raises, core circuits. Introduce light upper-body machines that don’t load the hand excessively. Return to Play (Typically 4–8 weeks, depending on injury & clearance) Criteria to Return: Pain-free wrist/hand mobility. Functional grip strength comparable to the uninjured hand. Cleared by a physician or ATC. Tolerance of sport-specific drills at full intensity. Soccer Progression: Light technical drills with brace. Controlled contact in practice. Full practice with brace/taping. Gameplay. Sample Weekly Training Plan (Subacute–Late Stage) 3–4 days/week (can be adjusted by ATC/coach): Warm-up: dynamic stretches, mobility (10 min) Conditioning: intervals, agility ladder, cone drills (20–30 min) Strength: lower body + core (20–25 min) Wrist/hand rehab: ROM + light grip (10 min) Cool down: stretch + ice as needed

Recent News

Mile High Soccer Symposium 2026

Mile High Soccer Symposium 2026

The first Mile High Soccer Symposium is officially in the books. Over three days (June 26-28) at Regis University, coaches from across Colorado and beyond came together to learn, connect, and challenge one another alongside some of the most respected minds in the game. While the symposium featured world-class presenters from youth, collegiate, professional, and international soccer, the greatest takeaway wasn't a single presentation—it was the community that was created. Coaches shared meals together. They debated ideas between sessions. They analyzed FIFA World Cup matches. They watched elite coaches bring ideas to life on the field. They built relationships that will continue long after the weekend ended. That was always the vision. The symposium wasn't designed to be another coaching conference. It was designed to become an annual gathering where coaches invest in themselves so they can create better environments for the players they serve. Throughout the weekend, one message continued to emerge: Better coaches create better learning environments. Better learning environments help develop better players while ensuring kids continue to love the game.

Sports Med 2026 NL June

Colorado Storm Health & Performance Update

As we get into the swing of summer soccer, many players are eager to jump into camps, tournaments, and other sports. While staying active is important, the off-season is also a critical time for recovery, growth, and injury prevention. Why the Off-Season Matters Young athletes often play soccer year-round, which can increase the risk of overuse injuries such as knee pain, heel pain (Sever's disease), shin splints, and stress injuries. The off-season provides an opportunity for the body to recover, rebuild strength, and prepare for the next season. Three Keys to a Healthy Summer Rest and Recover: Sports medicine experts recommend that youth athletes take breaks from organized soccer throughout the year. A few weeks with reduced soccer-specific activity allows growing bones, muscles, and tendons to recover from repetitive stress. Players don't need to be inactive—swimming, biking, hiking, and recreational play are excellent alternatives that keep kids moving while giving soccer-specific muscles a break. Build Strength and Stability: Summer is the ideal time to improve athleticism. Focus on: Bodyweight squats and lunges Core strengthening exercises Balance training Jumping and landing mechanics Hip and glute strengthening Improved strength helps reduce the risk of ACL injuries and other common soccer-related injuries. Stay Hydrated in Colorado's Climate: Colorado's dry air and higher elevation can increase fluid loss, even when temperatures feel comfortable. Hydration tips: Drink water throughout the day, not just during physical activity. Begin activities well-hydrated. Take regular water breaks during outdoor play. Watch for signs of dehydration, including headache, dizziness, fatigue, or muscle cramps. Watch for Growth Spurts Summer is a common time for rapid growth in young athletes. Parents should monitor for: Persistent heel pain Knee pain below the kneecap Increased muscle tightness Changes in coordination These can be normal during growth spurts, but should be evaluated if symptoms persist or interfere with activity. Summer Challenge Players can improve their soccer performance by aiming for: 60 minutes of physical activity daily 8–10 hours of sleep each night Strength training 2–3 times per week At least one full rest day each week A balanced summer helps athletes return healthier, stronger, and more prepared for the fall season. Remember: The best players aren't always the ones who train the most—they're often the ones who recover the best. Have a safe, active, and healthy Colorado summer!

Max Baker banner

Max Baker Named May 2026 UCHealth Player of the Month!

Max is a goalkeeper for our U18/U19B ECNL team, where his teammates and coaches know him to be competitive, friendly, and a positive influence. Max enjoys the high level of play, the access to great facilities, and being surrounded by players who want the best out of their youth soccer career and whatever may lie ahead. At school, Max is proud of his 3.8 GPA and has found a passion for psychology this year where he conducted an independent study about ‘What makes an elite athlete “elite”’? This June, Max will be presented with a plaque and a gift card to acknowledge his achievements. We spoke with Max to learn a bit more about him. Check out the full interview below!

FAN WEAR BANNER JUNE 26