This article was written specifically for the DC Soccer Club community by Dr. Samuel Kinney, one of Cohen Health and Performance’s Doctors of Physical Therapy and a former collegiate soccer player who understands the demands of the game.

DC Soccer Club is proud to partner with Cohen Health and Performance (CHP) as our official physical therapy and performance training partner. CHP (cohenhp.com) has locations in Bethesda and McLean, working with youth and high school athletes to help them stay healthy, recover from injuries, and perform at their best through individualized sports physical therapy, injury-prevention education, and performance training.


As part of this partnership, CHP shares practical guidance and expert insights to help DCSC players and families better understand how to support long-term athletic development, reduce injury risk, and navigate common challenges throughout the season. 


This article was written specifically for the DC Soccer Club community by Dr. Samuel Kinney, one of Cohen Health and Performance’s Doctors of Physical Therapy and a former collegiate soccer player who understands the demands of the game.


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As a former soccer player, I remember the excitement of arriving at the field for practice or a game, putting on cleats, jogging, playing some Rondo, and finishing with a few dynamic stretches. Honestly, that’s a solid warm-up. And if a player is also strength training regularly outside of soccer, it’s usually enough.


The challenge is that many youth soccer players are busy. Between school, multiple teams, and other activities, finding time for two or three extra days of strength training each week can feel unrealistic. As a result, strength work often gets skipped altogether.


A practical solution is to build a small amount of strength training directly into the warm-up. Adding just 10 extra minutes before practice or games doesn’t replace full strength training, but it makes injury prevention far more achievable and more importantly, consistent.


COMMON SOCCER INJURIES AND HOW TO REDUCE RISK

Three of the most common injuries in youth soccer are groin strains, hamstring strains, and ACL tears. Below is a simple three-exercise series that targets the muscles involved and can be added directly into a warm-up.


1) Groin Injuries
The groin muscles connect the thigh to the pelvis and are heavily involved in side-to-side movements and stabilizing the plant leg when kicking. Groin injuries often occur during cutting or sudden changes of direction.


Exercise: Copenhagen Plank

This exercise strengthens the groin muscles and their attachment points.


- Can be done using a bench or bleacher with padding under the knee 

- Or with a teammate supporting the leg


Perform 2 sets of 15–30 seconds. Start with the short lever version. Once you can confidently complete 2 sets of 30 seconds, progress to long lever and go back down to 15 seconds at a time


Short Lever Video:
https://www.youtube.com/shorts/SF5Qm31c5pM

Long Lever Video: https://www.youtube.com/shorts/SzTqVY2KwN8


2) *ACL Injury Risk Reduction*

The ACL is a ligament that stabilizes the knee. An ACL tear often requires surgery and 9–12 months of rehabilitation, making risk reduction extremely important.


Strengthening the muscles around the knee, especially the quadriceps, helps improve knee stability during cutting and landing.


Exercise: Split Squat Isometric Hold


- Hold the bottom position of a split squat
- Perform 2 sets of 20–30 seconds per side


Video: https://www.youtube.com/shorts/ULzqel_D9n8


3) Hamstring Injuries

Hamstring strains commonly occur during sprinting. Strengthening the hamstrings helps prevent these strains and supports knee stability, which can also reduce ACL injury risk.


Exercise: Hamstring Bridge on Bench or Bleacher


- Start with both feet on the bench
- Perform 2 sets of 20–30 seconds
- Progress to single-leg when ready


Video: Double-leg elevated hamstring bridge

Video: Single-leg elevated hamstring bridge


Takeaways for Parents and Athletes

A consistent warm-up that includes a small amount of strength work can significantly reduce injury risk. These simple exercises help protect the muscles and joints most stressed in soccer,  requiring extra practice time or additional training days.


Helping young athletes stay healthy means more time on the field, fewer missed seasons, and a better long-term relationship with the sport.


If you or your athlete is dealing with a soccer-related injury or wants to stay healthy, strong, and on the field this season, our team is here to help. At Cohen Health and Performance, we work with soccer players of all ages to address injuries, improve performance, and reduce future injury risk with individualized, sport-specific care.

Schedule an evaluation with a member of our team specializing in soccer athletes to get a clear, tailored plan for your goals.


Learn more or book your appointment today:


Website: www.cohenhp.com
Bethesda:
(240) 686-5609
McLean:
(703) 712-8277


June 29, 2026
WASHINGTON, DC (June 29, 2026) — Girls from across Washington, DC and the DMV came together at The Fields at RFK Campus for an inspiring day of soccer, learning, and mentorship during the second annual DC Soccer Club and Washington Spirit Girls Clinic on Sunday, June 28. The event welcomed 220 players ages U9 through U14, who trained alongside licensed female coaches from across the area before meeting Washington Spirit players Gift Monday and Deborah Abiodun for a special Q&A session, photos, and autographs. Participants trained in small groups led by experienced female coaches, receiving high-quality instruction in a fun, supportive environment designed to build confidence and foster a lifelong love of the game. The morning concluded with the opportunity for players to engage directly with Gift Monday and Deborah Abiodun, creating lasting memories through an interactive Q&A session, photos, and autographs. The clinic reflected the shared commitment of DC Soccer Club and the Washington Spirit to expand opportunities for girls in soccer by connecting player development with visible role models from the professional game. Every participant also received an event t-shirt, DCSC x Washington Spirit partnership water bottle, and a ticket to an upcoming Washington Spirit home match. Photos from the event can be viewed here: DCSC x Washington Spirit June 28th Clinic Photo Gallery  One of the most impactful aspects of the clinic was the opportunity to bring together licensed female coaches from across the DMV to mentor, encourage, and inspire the next generation of girls in soccer. Their leadership throughout the morning demonstrated the importance of representation and created an environment where participants could see women succeeding throughout every level of the game—as players, coaches, and leaders. By learning from accomplished female coaches while interacting with professional athletes, players experienced firsthand the many pathways available to them in soccer. "I am incredibly proud of what we have built alongside the Washington Spirit and the amazing female coaches from across the DMV who have come together to make this event possible," said Jane Dawber, DC Soccer Club Director of Recreation and Youth Player Development . "Soccer has the power to change lives, but only when young players can see a pathway for themselves in the game. This clinic is about opening doors, creating opportunities, and ensuring that every girl in the District has access to the sport regardless of her background or circumstances. By learning from women who have played, coached, led, and succeeded in soccer, meeting professional players, and attending professional matches, participants can see firsthand that their dreams are possible. Together, we are building a community where girls feel welcomed, supported, represented, and inspired to pursue their goals both on and off the field. Seeing so many women come together with one mission—to grow the game and create opportunities for girls—is something I am truly proud to be a part of." The clinic represented another successful milestone in the growing partnership between DC Soccer Club and the Washington Spirit, bringing together professional players, licensed female coaches, and community partners to create an unforgettable experience for girls across the region. Beyond developing technical skills, participants left with new confidence, meaningful connections, and memories that will inspire them long after the final whistle. The 2026 clinic was proudly presented through the partnership between DC Soccer Club, the Washington Spirit, and CareFirst. Together, the organizations continue to expand access to the game, create meaningful developmental opportunities, and inspire the next generation of girls to pursue their goals both on and off the field. ### ABOUT DC SOCCER CLUB DC Soccer Club is the largest independent youth soccer organization in Washington, D.C., serving more than 7,500 players each year. Our mission is to develop character and strengthen community by providing accessible, high-quality soccer experiences for youth of all backgrounds and abilities. Guided by our core values of Intention, Inclusion, Collaboration, and Community, we create opportunities that foster growth both on and off the field. We champion inclusion by ensuring every child has a place to learn, play, and belong—supported by one of the city’s most comprehensive soccer programs and the leading provider of girls’ participation in DC. Each season, we invest in significant financial assistance, coach and referee education, and sustainable programming that unite players, families, coaches and volunteers in a shared love of the game. ABOUT THE WASHINGTON SPIRIT The Washington Spirit is the premier professional women’s soccer team based in Washington, D.C. and plays at Audi Field in Buzzard Point. The Spirit was founded on November 21, 2012, and is an inaugural member of the National Women’s Soccer League (NWSL) , the fastest-growing sports league in the US. The club is home to some of the best players in the world who have won championships for both club and country. For more information about the club, visit WashingtonSpirit.co m and follow the club on Twitter , Instagram and Facebook . ABOUT CAREFIRST BLUECROSS BLUE SHIELD Nearing its 90th year of service, CareFirst, an independent licensee of the Blue Cross and Blue Shield Association, is a not-for-profit healthcare company which, through its affiliates and subsidiaries, offers a comprehensive portfolio of health insurance products and administrative services to 3.5 million individuals in Maryland, the District of Columbia and Northern Virginia. In 2025, CareFirst infused over $356 million to support regional community impact to improve overall health and advance accessible, affordable, equitable, high-quality healthcare. To learn more about CareFirst BlueCross BlueShield, visit www.carefirst.com .
By Bryan Argueta June 14, 2026
DC Soccer Club proudly honored its 2025–2026 Annual Award recipients on June 12 at Hook Hall during the club's Annual General Meeting and World Cup Watch Party for the United States vs. Paraguay match.
June 12, 2026
DC Soccer Club is proud to announce Kraft Heinz as a Tournament Sponsor of the 2026 Len Oliver 5v5 Tournament, taking place June 19 at The Fields at RFK Campus. This year’s annual fundraising tournament combines honoring soccer pioneer Len Oliver with our World Cup Watch Party and community celebration.
June 10, 2026
World Cup events, award recognitions, summer camp opportunities, and community celebrations highlight a busy start to the summer season.
May 29, 2026
The AGM will be held on Friday, June 12th at 7:15 p.m. at Hook Hall, preceding DC Soccer Club's World Cup Watch Party celebration.
By Michelle Alioto May 21, 2026
The 2026 FIFA World Cup is almost here, and DC Soccer Club is bringing the excitement of the tournament directly to our community with a summer full of watch parties, player experiences and club-wide celebrations.
By Jack Sullivan May 12, 2026
In partnership with CareFirst, the clinic brings U9–U14 girls together for a professionally led training experience with licensed female coaches, along with exclusive early access for DCSC players and a connection to the professional game.
By Michelle Alioto May 10, 2026
DC Soccer Club’s newly announced partnership with the Washington Spirit came to life in a special way on May 5th, as Washington Spirit players Gift Monday and Emma Gaines-Ramos visited Jelleff Rec Center to spend the evening directly with select DCSC girls middle school and high school Rec and Travel teams. 
By Michelle Alioto April 22, 2026
Washington Spirit to be integrated across DC Soccer Club’s programs as organizations collaborate to expand youth access and inspire the next generation of players
By Bryan Argueta April 21, 2026
Watch the full video that discusses the powerful new partnership between DC Soccer Club and the Washington Spirit — connecting our youth players to the professional game and creating more opportunities for girls across the District. This first-of-its kind partnership between DCSC and the Spirit is about access, inspiration, and what’s possible when our community comes together!