How to Train for Indoor Soccer

Indoor soccer is different than outdoor soccer. It's in a smaller area, the walls may be considered in bounds, and you're constantly moving. How can you train to survive in an indoor soccer environment? It's easy: focus on increasing your lung capacity and burst speed, as well as develop the muscles that will help you the most.

You need to develop a base line of fitness. Depending on how fit you are to begin with, this may involve a jogging regimen for two weeks before your first game. Aim for at least the length of a quarter/half to keep moving. It's one thing to be moving for 10 minutes, but it won't help at all if your quarters are 15 minutes and you become fatigued. Also recognize that an easy jog just won't do it: when you move in soccer, you move with intention, and that can wear you out and down quickly.

Add strength training where needed. One great exercise is the wall squat. Stand against a wall and slowly lower yourself down until you are in a sitting position. Hold this until you can't any more. If it's too easy, you can always do the same exercise with one leg supporting you, and the other in the air. This will increase strength and balance at the same time. This exercise can be performed in sets, as well. Make sure your knee never extends past your toes - that can be dangerous.

Another exercise which should be used is calf raises. Stand on a step or a bunch of books, so that your foot is elevated and your heel is hanging off of the edge. Use a wall to steady yourself if you need to. Slowly lower and raise yourself on one foot for 2-3 sets of 15. Repeat with the other leg. Be careful not to lock your legs out.

You'll need to practice with your team, as well, on such things as plays, agility, and basic soccer skills. Learning how to successfully move the ball to where you need it to go is a skill that will serve you well. If you're going to be playing goalie, the best thing for you to do is to straight out practice. General strength and endurance training are good, but indoor soccer does not treat its goalies well. You will be hit with that ball over every square inch of your body, and you need to learn not to be afraid of the ball, as well as to anticipate where the ball is going. This takes time and practice on the playing field more than training off of it.

The final step to a successful indoor soccer career is sprinting. You need to be able to rely on your own bursts of speed. You have to be used to exerting yourself in that fashion, so that when you get a breakaway or need to close the gap between you and the enemy, you can do so without fatiguing.

Outside, or around an indoor space(not on a treadmill), begin your workout by walking or lightly jogging for 2-3 minutes. When you are ready, run as hard and as fast as you can for as long as you can - preferably between 10-30 seconds. There's no point in going longer than that, because a dead out run in indoor soccer shouldn't last more than 10-15 seconds, anyway.