When the weather is bad, or you have no other option, sometimes soccer practice has to move indoors. No worries—you don’t need a field to put in work and have a successful training day. Make the most of your indoor soccer practice with these tips.
What you’ll need
Space: Preferably a gym or turfed area
Gear: Indoor soccer shoes or sneakers, soccer cones, soccer balls
Optional: A small net for shooting drills
Your warm-up will look a lot like it does outside. Work through a dynamic stretching routine including jogging, jumping, and skipping. Take some time to static stretch any areas that feel especially tight. Once you’re all loosened up, hit the following:
Speed touches and quick taps
Wall ball work
Juggling and group juggling
One-legged jumps to strengthen ankles
Indoor soccer drills
After a solid warm-up, it’s time to start on some actual drills. Depending on the goal of the practice, choose a few of the following:
Indoor conditioning and agility training
Excellent conditioning can be the make or break between a win or loss. Taking practice inside gives you the prime opportunity to work on agility training and conditioning. To get and stay in tip-top shape, do the following:
Sprints: Depending on age and ability level, sprints are ideal for soccer players because they simulate game-like situations for all positions. Keep it simple—set up cones on each side of the gym and sprint between them, working to shorten your times.
Bodyweight Circuit: Create a circuit with the following movements and work through it 3 times at a quick speed: squats, lunges, push-ups, planks, crunches, squat jumps, high knees, butt kicks, and jumping jacks.
Agility Drills: Your options are endless, but focus on quickness, sharp turns, powerful movements, and purposeful set-ups.
Scrimmage and game play
It’s always a good idea to simulate actual game-play during practice. This gives players an opportunity to put drills and skills into motion. Just because you’re inside, doesn’t mean you can’t set up a small field and play 3v3 or 5v5. Keep touches controlled and work on low shots.
Putting it all together
Next time you find your team practicing indoors, don’t sweat it. Simply warm-up, hit a few drills, bust out some conditioning, and spend the rest of your time scrimmaging. You might be surprised how much you get out of it.
Remember—a true athlete doesn’t let their circumstances control their effort. For more opportunities to improve your game, set up your free Ryzer account today.