AYSO Adult Soccer encourages everyone, no matter their age or skill level, to get out and play. You may have to get a little creative with how you play—whether it’s a game of 3v3, 7v7, pick up soccer or futsal, the intention is to get everyone out having a good time playing soccer and enjoying the AYSO experience.

Here are some great examples of the type of soccer you can play within your community:

• Pick Up Soccer: This is a very organic way to start a new program. Coordinate a time and place for everyone to show up, split the players up into teams and get them playing. It’s as easy as that! Your numbers will determine the format in which you will play.

• 3v3: A great way to play a fast paced, fun game of soccer. The beauty of this game is that it requires very little space and a minimum number of players to play. Keep games short and rotate teams often. Play within the penalty box of an already marked field. Put up small pop-up goals on either end of the box, throw out a ball and play!

• 7v7: Playing 7v7 is a great way to play, while maximizing field space by playing across the width of a full sized field. If numbers permit, you can fit three of these width-orientated fields on one full-size field, allowing upwards of 40 people to play at any one time. Play short halves, 2 x 25 minute halves with a quick break for half time. Play using 10U size goals if you have goalkeepers. If not,  play with small pop up goals and no goalkeepers. Either one of these variations are great fun and hugely enjoyable for players of all skill levels.

• 11v11: Play the game in its purest form, full field, 11v11. Make sure though that you have enough players (and subs) to keep the game moving to keep it fun for all. Rotate substitutions often and switch out your player positions. Not everyone dreams of growing up to be a left full back. Let’s face it, everyone wants to score once in a while!

• Indoor Soccer or Futsal: If you have access to any indoor space, a high school gymnasium, a basketball court or even a tennis court, then you can play there too. Playing indoors is certainly a great option for those dealing with extremes in weather and temperatures.

These are a few ideas that can help you get started. Something else to consider is splitting up players into age groups. It’s great to have an open age division to encourage players that have recently aged out of their youth AYSO program to play, but let’s be honest, not everyone’s idea of fun is chasing a 20-year-old around a soccer field. Also, think about creating Coed divisions as well as Men’s and Women’s.

As well as being lots of fun, playing soccer can provide a plethora of great health benefits. Here are five of them:

1. Increases Aerobic Capacity:Running at any intensity for up to 90 minutes at a time requires a high level of stamina. Therefore, soccer players often have a tremendous amount of aerobic capacity, being able to go from walking to sprinting and have a fast recovery to do it again and again for the duration of the game.

2. Improves Cardiovascular Health:The average player runs 5 to 7 miles in a full game. The constant walking, jogging and running helps keep the players’ heart rate up, providing excellent cardiovascular exercise. This constant movement helps players strengthen their hearts, resist plaque build-up in the coronary arteries, reduce their blood pressure and burn excess calories.

3. Lowers Body Fat and Improves Muscle Tone:Soccer is a great sport for burning fat because it works the muscles and your heart in different ways. Soccer builds more muscle mass and burns more fat by recruiting both slow-twitch and fast-twitch muscle fibers. As a general workout, soccer playing burns more calories than typical workouts because players are forced to switch between using the aerobic and anaerobic energy pathways.

4. Builds Muscle Strength: Lower body strength is required for kicking, jumping, tackling and twisting and turning. It also forms the foundation for explosive speed. Upper body strength is required for shielding the ball, holding off opponents, throw-ins and also contributes to overall power and explosiveness. Regular soccer playing builds strength by using the whole body.

5. Increases Bone Strength: In general, bone density decreases as people get older. The intensity and repeated weight-bearing loads on the body during a soccer match are an excellent way to increase the strength of our skeletal frame. Maintaining fitness through soccer throughout a lifetime is a great way to keep bones strong.