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.