5 Essential Exercises to Keep High School Soccer Players Injury-Free in Farmers Branch, Addison, and North Dallas

Introduction

Every year, thousands of high school soccer players face injuries that could’ve been prevented with just a bit of targeted exercise. ACL tears, ankle sprains, and hamstring strains are among the most common—and they can sideline a player for months. At Wellness Lane, we work closely with local athletes in Farmers Branch, Addison, and North Dallas to help them stay strong, flexible, and resilient on the field. Our injury-prevention exercises have made a real difference for young soccer players, keeping them game-ready and safe.

In this guide, I’ll break down five essential exercises for injury prevention. Each one strengthens the muscles and movements soccer players rely on, giving them the stability, balance, and flexibility they need to play their best.

1. Lateral Band Walks for Knee Stability

ACL tears are unfortunately common in soccer. This exercise helps strengthen the muscles around the knee, especially the hip abductors, providing stability to the knee joint and reducing the risk of injury.

• How to do it: Place a resistance band just above your knees. Bend your knees slightly and take small steps to the side, keeping tension in the band.
• Sets and reps: 3 sets of 10 steps in each direction.

Tip: Keep your core engaged and avoid leaning as you step. This targets the right muscles and helps keep knees strong and aligned.

2. Single-Leg Balance and Reach for Ankle Stability

Ankle sprains are another common soccer injury. Building balance and ankle strength can help prevent them, giving players a stable foundation when they pivot and sprint.

• How to do it: Stand on one foot. Slowly reach your opposite hand toward the floor in front of you, bending at the knee and hip. Return to standing and repeat.
• Sets and reps: 3 sets of 10 per side.

Pro Tip: Perform this exercise barefoot to really activate the stabilizing muscles in the ankle.

3. Nordic Hamstring Curls to Prevent Hamstring Strains

Hamstring injuries can take weeks to recover from, but strengthening these muscles can reduce the risk significantly.

• How to do it: Kneel with your feet anchored under something sturdy (or have a partner hold them down). Slowly lower your upper body toward the floor, keeping your back straight, then use your hamstrings to pull yourself back up.
• Sets and reps: 3 sets of 8–10 reps.

Note: Start with limited range if it’s tough—hamstrings will strengthen over time with this controlled movement.

4. Bulgarian Split Squats for Hip Stability and Power

Soccer players need strong, stable hips for sprinting, kicking, and cutting. This exercise builds strength in the glutes, quads, and stabilizing muscles.

• How to do it: Stand a few feet in front of a bench and place one foot behind you on it. Squat down with your front leg, keeping your chest up and knee tracking over your toes.
• Sets and reps: 3 sets of 8–10 per leg.

Tip for Power: Drive through your front heel as you rise up. This helps boost stability and power for explosive movements on the field.

5. Core Stability Holds (Dead Bugs) for Balance and Control

Core strength is the base of all athletic movement. A strong core not only enhances balance and control but also protects the lower back from strain during high-intensity play.

• How to do it: Lie on your back with your knees bent at 90 degrees and arms reaching up. Slowly lower one arm and the opposite leg toward the floor without letting your lower back lift.
• Sets and reps: 3 sets of 10–12 reps per side.

Core Tip: Move slowly and keep your lower back pressed to the floor. This maximizes the core engagement needed for stability.

Injury Prevention is Key for Long-Term Success

For young soccer players in Farmers Branch, Addison, and North Dallas, staying injury-free is key to a successful season. These exercises build strength, stability, and flexibility in critical areas, reducing the risk of common injuries and keeping players on the field longer.

If you’re a parent, coach, or athlete looking for more personalized guidance, Wellness Lane offers tailored injury prevention programs for high school athletes. Located in Farmers Branch and serving the North Dallas area, we’re dedicated to helping our local soccer players reach their full potential—safely and confidently.

Ready to take the next step? Contact us to learn how our programs can support your athletic goals.