New to Soccer? Don’t Play the Game Without These Essentials

Put safety gear at the top of your list, as it can make a big difference in your playtime. “Injuries to the lower leg [are] predominant in soccer, with knee injuries and muscle injuries being most common,” says Josh Blomgren, DO, a sports medicine physician at Midwest Orthopaedics at Rush in Illinois. “Shin guards are the one piece of protective equipment that can protect against trauma and being kicked during the course of play.”

You’ll also want to consider getting properly fitted cleats, which can affect how you plant, cut, and strike the ball, says podiatrist Mikel Daniels, DPM, president and chief medical officer of WeTreatFeet Podiatry in Maryland. “This directly relates to how much force your joints have to absorb with every step,” he says. “When the shoe is wrong for the surface or the foot, I see the fallout in the form of blisters, tendon pain, sprained ankles, and sometimes much worse.”

In addition to Dr. Blomgren and Dr. Daniels, I also spoke with an orthopedic surgeon and a family and sports medicine physician (who’s also a former soccer player and captain) to learn more about what beginner players need to hit the field. We included essentials for both adults and kids who want to learn to play, based on feedback from our experts and my experience with my nieces. Keep reading to learn more about what items beginner soccer players need to score goal after goal.

With so much movement happening in soccer, your clothes should be functional, flexible, comfortable, and durable. Opt for clothes made of moisture-wicking fabric, so that your sweat stays on the outer surface of the clothes instead of your skin — even in hot weather.

Soccer is simple when it comes to safety gear; both adults and kids really only need shin guards. Younger aspiring goalies may find gloves useful for finger protection and better grip on the ball. But, “overall, there really aren’t significant differences in equipment needs between kids, teens, and adults in soccer,” says Dale Rellas, MD, a sports medicine and family physician, founder of Rellas Family Medicine in Fort Collins, Colorado, and a former soccer player. “The fundamentals stay the same across all ages.”

According to James B. Chen, MD, a fellowship-trained orthopedic surgeon at DISC Sports and Spine Center in Newport Beach, California, you should start by getting cleats and shin guards. “Essential equipment for beginners would be properly fitted cleats with adequate ankle support and molded cleats, rather than metal spikes, for recreational players, along with shin guards that cover the leg below the knee to the ankle,” he says.

Blomgren also recommends an appropriately sized soccer ball. Consider other items that will make your playtime better, such as a bag to carry everything, apparel that moves with you (not against you), and a water bottle to stay hydrated. These items are important for a fun and safe soccer experience, for both kids and adults.

All of the experts we spoke with agreed that shin guards are the No. 1 nonnegotiable piece of safety equipment you need for soccer. “Beyond that, having cleats that match the playing surface and fit well is important, but you don’t need the most expensive gear,” Rellas says. “In soccer, you’re often better off investing time into good warm-up habits, strength training, and movement education than spending extra money on equipment.”

While shin guards are important, properly fitted cleats are vital for your foot health, as an improper fit can result in injuries. “Blisters under the toes, black toenails from repeated jamming into the front of the shoe, aching arches, and peeling heels are all early warning signs that the fit or stud pattern is wrong,” says Daniels.

Rellas provides another outlook on injury prevention in soccer: “Good movement patterns and proper warm-ups often have a greater impact on injury reduction than adding more protective gear.”

Yes, you can absolutely start playing soccer as an adult. In addition to being a fun sport, it’s a great form of exercise. “One of the things I’ve always loved about soccer — both as a player and as a physician — is the freedom of movement it allows and how much it relies on natural athletic ability,” says Rellas.

But, also, don’t worry if you don’t have a ton of natural athletic ability — I definitely don’t, and I still enjoy playing the game with my husband and son. “Seek out programs with experienced coaches, as this can help with proper development of fundamental techniques to learn the basics and create a good foundation for growth,” says Blomgren, adding that finding programs that make learning skills fun and interesting is a great way to stay engaged and develop a love for the sport.