Stronger Knees, Safer Play — A Simple Warm-Up Every Soccer Kid Needs

In Sweden, the Soccer Federation has developed a powerful program called "Knäkontroll" — a proven warm-up and training routine that reduces the risk of serious knee injuries (like ACL tears) by up to 64% when done properly. That's pretty incredible and something I'm trying to pass along to my kids.

The program focuses on neuromuscular training and is designed to:

• Improve balance and coordination

• Strengthen the hamstrings (back of the thigh)

• Develop better landing technique and quick directional changes

• Teach controlled, strong movement patterns

  
  

The basics:

• Only 10–15 minutes, 2x per week

• Designed to be added into regular soccer practices

• Adaptable for kids starting from ages 10–12 and up

• Exercises can be scaled to different levels as players grow stronger

  
  

The six main exercises:

1. Single-Leg Squat

2. Bridge (Pelvic Lift)

3. Double-Leg Squat

4. Plank

5. Lunges

6. Jumping and Landing Mechanics

   
   

Each exercise includes simple variations to keep kids challenged but safe — and even partner drills for teamwork!

Teaching proper movement habits early not only protects against injuries, but also builds stronger, faster, more confident players. In Sweden, this program is a natural part of soccer training — and it's a philosophy I’m bringing to our soccer life here in Texas too.

Pro tip for soccer parents:

Incorporate a few of these exercises during warm-ups or even at home. It’s a small time investment for a huge return in your child's athletic future.