Football injuries may be common, but most are avoidable.

I mean, football is dangerous – that’s part of what makes it fun. But there’s a difference between the inherent risks of a contact sport and your kid getting hurt because no one taught him how to tackle properly.

Let’s dive into how we can keep our high school players safe without turning football into synchronized swimming.

The Complete Guide to Keeping Young Football Players In One Piece

Football is the #1 sport for high school injuries. Not surprising when you’ve got teenagers crashing into each other at full speed.

But here’s the good news: with the right approach, we can dramatically reduce those injuries. And I’m not just talking about slapping on more padding.

Let’s break down exactly how to protect young players while still letting them enjoy the beautiful violence of America’s favorite sport.

Get Ready Before the Season (Or Pay Later)

The single best way to prevent football injuries? Don’t show up to training camp soft and weak.

Strength Training Is Non-Negotiable

Strong muscles protect joints. It’s that simple.

A study from the American Journal of Sports Medicine found that targeted strength training can reduce ACL injuries by up to 60%.

Focus on:

• Neck muscles – stronger necks mean fewer concussions when heads collide
• Core strength – prevents back injuries and improves stability
• Balanced leg development – overdeveloped quads and weak hamstrings is an injury waiting to happen

Don’t Skip the Pre-Season Physical

This isn’t just a box to check. A thorough pre-season physical might catch something like:

• An unhealed injury from last season
• Cardiovascular issues that could be dangerous during intense play
• Growth plate concerns in younger players

If your kid has been feeling “a little off” all summer, get it checked out before someone hits them at full speed.

Warm-Up Like You Mean It

“Alright boys, jog a lap and let’s get started.”

If that’s your team’s warm-up routine, you might as well just schedule the ambulance now.

A proper warm-up should:

1. Gradually raise your heart rate
2. Increase blood flow to muscles
3. Improve range of motion with dynamic stretches
4. Include sport-specific movements

The FIFA 11+ warm-up program has been proven to reduce injuries by up to 50% in team sports. That’s not a typo – FIFTY PERCENT fewer injuries just from warming up properly.

Your pre-practice routine should take at least 15 minutes. If coaches try to rush through it, they’re basically saying, “We don’t have 15 minutes to prevent months of injury rehab.”

Technique Is Everything

The #1 cause of serious football injuries? Poor technique.

Tackling: Keep The Head Out Of It

Players need to learn to tackle with their shoulders, not their heads. When I see a kid leading with his helmet, I see a future neck injury or concussion.

The USA Football Heads Up program teaches safer tackling techniques that reduce head impacts while still being effective.

Block Like A Pro, Not A Battering Ram

Proper blocking technique protects both the blocker and the player being blocked. Players should learn to:

• Use their hands and arms effectively
• Maintain a stable base
• Keep their head up and back straight

According to the CDC’s youth sports safety data, teaching proper technique can prevent up to 25% of youth sports injuries.

Equipment That Actually Works

The helmet industry would like you to believe that their $400 new model will keep your kid concussion-free. The truth? No helmet can prevent concussions completely.

But good equipment properly fitted can reduce risks significantly.

Helmets: Fit Is Everything

A properly fitted helmet should:

• Be snug but not painfully tight
• Not move when the player shakes their head
• Sit one inch above the eyebrows
• Have all air bladders properly inflated

And for the love of all that is holy, replace old and damaged helmets. That cracked padding isn’t “broken in” – it’s broken.

Don’t Forget The Rest

Shoulder pads, hip pads, thigh and knee pads – they all need to fit right and be in good condition.

When a player complains that pads are “too bulky” or “slow them down,” remind them that hospital beds slow you down a lot more.

Hydration: Not Just For Hot Days

Dehydration makes injuries more likely because:

• Muscles cramp more easily
• Reaction time slows
• Decision-making gets worse
• Recovery takes longer

Players should:

• Pre-hydrate before practices and games
• Drink consistently throughout activity (not just when they feel thirsty)
• Rehydrate afterward with water and electrolytes

I’ve seen plenty of “tough” coaches restrict water breaks. Those are the same coaches who wonder why half their team is cramping in the fourth quarter.

Changing How We Practice

The way we structure football practice can dramatically reduce injury rates without making players soft.

Limit Full-Contact Sessions

More than 60% of football concussions happen during practice, not games. Let that sink in.

The American Academy of Pediatrics recommends limiting full-contact practice to 2-3 times per week. Some successful programs do even less.

Teach Body Control

A player who knows how to fall properly, absorb contact, and control their body in space gets injured less often.

Drills that improve body awareness, balance, and coordination pay dividends in injury prevention.

Don’t Ignore Warning Signs

“Just shake it off” might be the most dangerous phrase in sports.

Minor injuries become major ones when ignored. Players showing any signs of:

• Dizziness
• Unusual pain
• Disorientation
• Weakness
• Limited range of motion

Should be evaluated immediately. No exceptions.

Let’s Be Real About This

Look, I love football. But I’m also not blind to the risks.

The goal isn’t to bubble-wrap our kids or take the contact out of a contact sport. The goal is to make smart choices that let them enjoy the game for years to come.

Most football injuries happen because someone:

1. Wasn’t properly conditioned
2. Used poor technique
3. Played with inadequate equipment
4. Ignored early warning signs

All of those are preventable.

If your kid wants to play football, support them. But also be their advocate. Make sure their coaches are taking safety seriously. Ask questions. Get involved.

Because a season-ending injury doesn’t just end a season. It can change a life.

And that’s a unnecessary hit no player should have to take.