A grueling soccer practice can leave the mind and body sore and exhausted. If your child is part of a league, they’ll want to avoid feeling fatigued during the next practice, which can lead to injuries. A recovery plan can heavily impact how their body responds, so help them recover after soccer training using this guide.

How to Help Your Youth Player Recover After Soccer Training

1. Stretch

Encourage your child to stretch just as much after practice as they do before. Stretching helps blood to circulate throughout the body and aids in muscle recovery. Have them focus on their legs without forgetting the core muscles.

To work out kinks in sore muscles, have your child use a foam roller to further stretch them. Inform them that this is also a good time to rest the mind after the emotional stress of practice.

2. Rest

After your child stretches, have them rest. This puts their body in complete recovery mode, and since they aren’t exerting any energy, it will help them prepare for the next big game ahead.

Have them relax on the couch and watch a movie or lounge with teammates to discuss an upcoming game plan. Encourage them to think about their progress, such as goals scored, or areas to work on, such as a missed shot. 

3. Hydrate

Your child’s body will be short on water after practice, so have them hydrate. Skip sugary sports drinks—water is the cleanest, healthiest way to hydrate.

How much water they should drink before, during, and after practices and games depends on their age, sex, weight, and amount of sweat lost. Children around the age of four should be receiving about 7 cups of water per day from foods and drinks, while 13-year-olds should be drinking at least 10. 

4. Serve Recovery Foods

The right foods will give your child’s body fuel to build muscle and recover. Try serving food within 60 minutes of the end of practice and choose lean protein and foods with healthy carbohydrates.

Grilling salmon and brown rice, pairing Greek yogurt and granola, or serving a turkey burger with vegetables on a whole wheat bun are a few well-balanced examples.

If you want your child to excel at soccer, contact Beachside Soccer Club. This Norwalk, CT, youth athletics organization is led by experienced coaches who build junior clinics and soccer training for athletes aged 5-13. They provide boys and girls soccer programs, which you can begin exploring on their website. Learn about upcoming events by following their Facebook page and call (203) 852-6969 to discuss enrollment.