Indoor Soccer Drills to Improve Performance and Endurance

Overview

Shuttle Runs

Equipment:

• 3 cones

• Stop watch

• Enough area to run 500 yards

Steps:

1. Put the three cones in a line with around 20 - 30 yards between them

2. Start by sprinting from the first cone to the second cone, touch the second cone and then run back to the first cone

3. Then do the same thing but go from the first cone to the third cone, touch the third cone, and then run back to the first cone

4. Then perform steps two and three five times

5. Rest for 5 minutes and then do it again

6. (Optional) Time how long it takes you to run between the cones and try to get faster each time you do it

Stairs

Equipment:

• Set of stairs

Steps:

1. This is an easy drill that you can do with steps that you have in your house. Simply run up and down the steps five times, rest for 5 minutes and then do it again.

Wall Pass and Sprint

Equipment:

• Garage wall

• 10 feet of space to run

• Soccer ball

Steps:

1. Stand a few feet away from a wall (preferably a garage or basement wall) ready with a soccer ball

2. Start by passing the the ball against the wall 5-10 times

3. After you pass the ball to the wall for the last time, sprint to an opposite wall and back

4. Repeat for 30 seconds then take a 5 minute break and do it again

5-5-5 Circuit

Equipment:

• Yoga mat or padded area

• Enough space to move around

Steps:

1. Pick three anaerobic movements to perform for this circuit, some examples of anaerobic movements are burpees, jump squats, and mountain climbers

2. Do five of each movement that you choose

3. Continue to rotate through the movements for 2-3 minutes with a 30 second rest, repeating this pattern for 3-5 rounds

Read last weeks blog post on Indoor Tennis Drills to Help Improve Agility!

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