Health & Recovery
Stay healthy, play better. This section breaks down three key areas every soccer player needs: dynamic warm-ups to prepare your body, smart nutrition to fuel performance, and recovery strategies to bounce back faster. Below is a full warm up guide along with recovery strategies that have been proven to show success.
Blood Flow
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Jogging (1 lap) — Light jog down and back to raise core temperature.
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Butt Kicks (1 lap) — Jog while kicking heels up to glutes.
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High Knees (1 lap) — Jog bringing knees to waist level.
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Shuffles (2 laps) — Side-to-side in an athletic stance, stay low.
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Carioca (1 lap) — Cross legs over and under in a sideways run.
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Hamstring Activation
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Frankensteins (1 lap) — Kick straight leg to touch opposite hand.
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Sweeps (1 lap) — Jog a few steps, stop and sweep low near the foot.
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Airplanes (1 per side) — Balance on one leg, tilt forward, arms out.
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Hip and Quad Flexibility
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Lunge w/ Overhead Reach (1 lap) — Lunge, reach opposite arm overhead.
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Lunge w/ Twist (1 lap) — Lunge, twist torso toward lead leg.
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Walking Quad Pulls (1 lap) — Pull ankle to glute, rise on toes, arm up.
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Hip Mobility
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Open/Close the Gate (1 lap alternating legs) — Circle knees outward and inward.
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Walking Figure 4 (1 lap) — Ankle over knee, squat slightly while walking.
Adductor Activation
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Lateral Lunge Switches (1 lap) — Step wide, shift weight side to side.
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Sumo Squats (1 lap) — Wide stance, deep squat, elbows inside knees.
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Light Plyometrics
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Mini Bounce (1 lap) — Small bounces on the balls of your feet without bending the knees.
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Vertical Jumps to Stick (1 lap) — Jump high, land on one foot with control.
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Sprint – Backpedal – Long Sprint (1 lap)
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Shuffle – Shuffle – Sprint (1 lap)
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​Completion: Finish with 3 short sprints (10–15 yards) at 80–90% intensity. Focus on upright posture, quick feet, and relaxed arms.
Hydration, Nutrition, & Recovery
Hydration, nutrition, and recovery are the foundation of peak soccer performance. Drinking enough water, fueling with the right foods, and taking time to rest and repair help players stay strong, prevent injuries, and perform their best every game.
Hydration
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Stay ahead of thirst — Drink water regularly throughout the day, not just during practice or games.
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Replace what you lose — Rehydrate with water or electrolyte drinks after sweating to restore balance.
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Game-day tip — Take small sips before, during, and after play to keep energy and focus high.
Nutrition
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Fuel with carbs — Whole grains, fruits, and veggies give the energy needed for training and games.
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Support with protein — Lean meats, eggs, dairy, or plant options help muscles recover and grow.
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Don’t skip healthy fats — Foods like nuts, avocado, and fish keep joints healthy and energy levels steady.
Recovery
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Prioritize sleep — Aim for 8–10 hours each night to repair muscles and restore energy.
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Active recovery matters — Light movement like stretching, yoga, or a walk helps reduce soreness and stiffness.
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Use recovery tools — Foam rolling, ice baths, or massage can speed up healing and keep the body ready to perform.