FC Westlake's commitment to injury prevention

At FC Westlake, the health, safety, and long-term development of our players are always a priority. We are committed to promoting injury prevention through age-appropriate training, proper movement mechanics, strength and conditioning, recovery, and education. By equipping our players and coaches with the knowledge and habits to train and compete safely, we aim to keep players healthy, confident, and on the field doing what they love.

Pre-Activity Warm Up

Before every training session and game, players should complete a thorough pre-activity warm-up to properly prepare their bodies for the physical demands of soccer. This becomes increasingly important as players grow and enter their teenage years, when the intensity and physical demands of the game increase. A proper warm-up should gradually increase heart rate, activate the muscles, improve mobility, and prepare players for the movements they will perform on the field. As the routine progresses, soccer-specific activities and a ball can be incorporated. Players should plan for a minimum of 20–30 minutes of dedicated warm-up time before training sessions and games.

Body Activation

Begin the activation phase with the following...

  • Warm up with light jogging skipping and shuffles to increase your heart rate gradually.
  • Make sure the distance you jog is no more than 15 yards.
  • Use cones to mark out your area for the team.

Stretching

One of the most important steps in the warm up, stretching should be dynamic and not standing still. Stretching should incorporate full range of motion for the joints and muscles. This should be done whilst walking or a very slow jog.

Ball Activation

Add a soccer ball to the warm up by dribbling at slower speeds, then gradually build it up faster. This will help the players to get a feel for the ball before their activity.

Final Progressions

Once the muscles have warmed up, finish the warm up phase with more strenuous exercises. The final steps of the warm up should include the following:

  • Changes of direction
  • Sprints
  • Acceleration changes 
  • Simulation of game play situations
Muscles

Periodization

Nutrition

Rehydration

Rehydration should begin as soon as training or a game ends. Players should continue drinking water after play to replace fluids lost through sweat and support proper recovery. Staying hydrated is essential for maintaining performance and helping the body regulate its temperature, both during and after physical activity.

Players should consider these tips for recovering proper hydration levels:

  • Hydrate before activity, not just during and after.
  • Water is the best drink to rehydrate. Avoid sodas, carbonated water and caffeine. 
  • Pay attention to the heat: Hot and humid conditions increase fluid loss, so players may need to drink more.

Refueling the Body

The body relies on carbohydrates for energy during intense exercise, and muscles use these fuel stores quickly during training and games. Replenishing those carbohydrates after activity is an important part of recovery. For optimal recovery, players should include a good source of carbohydrates in their post-practice or post-game meal or snack, ideally within an hour after exercise, when the body is especially efficient at restoring energy stores.

Good Carbohydrate Food Sources:

  • Bananas
  • Energy/Cereal Bar
  • Oatmeal
  • Cereal
  • Tuna Sandwhich
  • Chicken Sandwhich

Rebuilding the Body

Protein plays an important role in helping the body repair and rebuild muscles after exercise. Training places stress on the muscles, and consuming adequate protein provides the building blocks needed for recovery, repair, and continued strength development. Athletes can meet their protein needs through a balanced diet that includes nutritious protein-rich foods, without relying on specialty protein shakes or supplements.

High Protein Sources: 

  • Low Fat Milk
  • Soy Milk
  • Non-Fat Greek Yogurt
  • Eggs
  • Handful of Nuts
  • Tuna Sandwich
  • Chicken Sandwich

Concussion Awareness

Concussions are among the most common injuries in youth sports and one of the most important to recognize and address promptly. At FC Westlake, player safety is our priority. Every coach and team manager is required to complete annual Concussion Protocol training to stay up to date on the signs and symptoms of a potential concussion, how to respond when one is suspected, and the appropriate steps to help protect our players’ health and well-being.