As players move into their teens, the game gets faster and more physical. Strength and injury prevention become just as important as technique. Players who stay healthy keep training, and players who keep training keep improving. Every week lost to injury is a week off the road to 10,000 hours.
This article is general information, not medical advice. Talk to a doctor, athletic trainer, or physical therapist about your player's specific needs.
The most common soccer injuries
- Ankle sprains
- Hamstring and groin strains
- Knee injuries, including ACL injuries, which are more common in female players
- Overuse injuries such as growth plate irritation in the heel or knee
Many of these can be reduced with good preparation.
Start with a proper warm-up
Research-backed programs like FIFA 11+ were designed to reduce injuries in soccer players. FIFA 11+ includes running exercises, strength, plyometrics, and balance work, and takes about 20 minutes. Studies have found that teams using it regularly had fewer injuries. Many youth teams now use it before every practice.
Strength training for teens
Supervised strength training is generally considered safe and beneficial for teens when technique comes first and load increases gradually.
Body-weight foundation
- Squats and lunges for leg strength
- Glute bridges for hip and hamstring strength
- Nordic hamstring curls, introduced gradually, for hamstring resilience
- Planks and side planks for core stability
- Copenhagen planks for groin strength
Balance and landing
- Single-leg balance on stable and unstable surfaces
- Jump and land drills focusing on soft landings with knees over toes, not caving inward
Progressing
Older teens can add weights under qualified supervision, focusing on technique and gradual progression.
Recovery habits
- Sleep: growing athletes need a lot of it.
- Nutrition and hydration: fuel before and after training. Read Nutrition and Sleep Basics.
- Rest days: at least one per week.
- Offseason breaks: a few weeks off each year.
Manage workload
Sudden jumps in training volume are a common cause of injury. Increase training gradually, watch for persistent soreness, and back off during growth spurts. See Avoiding Burnout on the Road to 10,000 Hours.
Warning signs to take seriously
See a medical professional if a player has pain that lasts more than a few days, pain that changes how they run, swelling, instability in a joint, or pain at night.
How Pro Path approaches it
Pro Path sessions at BASE Athletics begin with structured, dynamic warm-ups and include movement quality in every session. Our coaches adjust intensity for growing players and keep families informed about workload. Reserve a spot for ages 9 to 17.
