The Preseason Habit & Nightly Routine
The Preseason Mindset
As we ramp up for the season, the risk of injury is at its highest. The body is transitioning from "off-season mode" to "high-performance mode." The best defense against a season-ending injury isn't a single long workout; it is the consistent, daily habits established right now.
Healthy Habit #1: The 15-Minute Nightly Routine
Soccer is a game of repetitive movements that tighten specific "power" muscles: the quads, hamstrings, and hip flexors.When these are tight, they pull on joints and lead to knee pain and muscle tears.
The Rule: 45-second holds - 3 sets per leg - Every single night.
Supine Strap Stretch
Lay on your back. Loop a rope or strap around your foot and gently pull the leg toward your head.
Target Muscle Group: Hamstrings
Hold for 30-45 seconds, 3 sets each leg
Kneeling Quad Stretch
Kneel on one knee. Reach back and pull your foot toward your glutes while keeping your chest up.
Target Muscle Group: Quads
Reduces pressure on the kneecap (patella), preventing common youth knee pain.
Hip Flexors Kneeling Hip Stretch:
Kneel on one knee, push your hips forward slightly until you feel a pull in the front of the hip.
Target Muscle Group: Hip Flexors
Relieves tightness caused by sitting at school, allowing for a more powerful running stride.
Side Lying Clamshells (Glute Medius)
· How to do it: Lie on your side with knees bent at a 90-degree angle. Place a mini-band just above your knees. Keep your feet touching and open your top knee like a clam shell, then slowly lower it. Ensure your hips do not roll backward.
· Why: Strengthens the Glute Medius. Weak glutes cause the knee to cave inward (valgus), which is a primary risk factor for ACL injuries.
Clamshells 3 sets 10-15 reps and can be used as a warmup
Pro Tip: Do this while winding down for bed. It establishes a "habit loop" that makes it feel automatic. Consistency over 30 days is what creates a healthy season.
Healthy Habit #2: Foam Rolling (3x Per Week)
While stretching lengthens the muscle, foam rolling smooths out "knots" in the fascia (the tissue surrounding the muscle). Think of it as a mini-massage to keep the muscles pliable.
Schedule: Monday, Wednesday, Friday (or after heavy training).
Focus Areas: Calves, IT Bands (sides of legs), and Glutes.
Healthy Habit #3: The Recovery Foundation
Sleep Hygiene: Muscles don't repair on the field; they repair during deep sleep. Aim for 9–11 hours. Consistent bedtimes are a performance enhancer.
Hydration: Dehydrated muscles are brittle muscles. Ensure your player is drinking water throughout the school day, not just 10 minutes before practice starts.
Fueling: Balance complex carbs (for energy) with protein (for muscle repair). Avoid high-sugar "energy" drinks that lead to mid-game crashes.
The Triple Threat for a Healthy Season
By establishing these 4 habits (nightly stretching, consistent foam rolling, and a dedicated recovery foundation) your athlete is not just getting ready for soccer; they are building a resilient body that can withstand the demands of a competitive year.
1. The Stretching/Strengthening Routine ensures that the muscles are long and pliable, which significantly reduces the physical tug-of-war on their joints and tendons.
2. Foam Rolling acts as a reset button for soft tissue, clearing out the knots and daily wear and tear that lead to chronic tightness.
3. The Recovery Foundation of sleep, hydration, and fuel provides the essential raw materials the body needs to repair itself and grow stronger.
4. The strengthening will keep your hips and knees strong and resilient to injury.
The 1% Rule
Effective injury prevention does not require hours of extra work. Instead, it requires about 20 minutes of daily discipline. If your player commits to these habits now, they are doing more for their long-term performance than any new piece of equipment could provide.
Encourage them to use the accountability log to track their progress. When these nightly rituals become automatic, they stop being chores and start being the standard of excellence for an Inter Atlanta athlete. Let’s make this season about staying on the field, performing at peak levels, and enjoying the game.