Suggested Workout Components for Indoor Soccer Conditioning

Fitness is Everything! Fitness can improve your speed, strength, endurance and decrease your chance of
injury. The more time you dedicate to quality fitness training, the more success you will have this spring
with Troy High Soccer. There is very little time in March to get in shape after the season starts, so it is
anticipated that you will arrive at tryouts in top shape to play the game to the best of your ability. Do not
plan on using tryouts to get in shape.
General Fitness Activities
Core Work
Perform 10 to 12 reps of each movement then move directly to the next.

Both legs straight up reach for toes

Lower the right leg just off the floor reach for the left toe
Change legs reach for the right toe
Both legs straight up spread them about one foot and reach through
Hands under your butt legs just off the floor
o Flutter kicks
o Scissors
o Knees to chest
o Legs straight raise them up
Bicycle 15 seconds (count it out loud)
Feet flat on the floor full sit-ups reaching through and touching the floor past your toes
Hands behind your head both legs straight up crunches

Strength and Flexibility

For this workout you can use any sports ball as a training aide or pretend you have one
30 jumps
5 figure 8s
50 jumps
15 roll arounds
20 ball ups
20 touch and jumps
30 push-ups
Sit-ups

Two foot plyos; jumping forward and backward over the ball
Standing position with legs spread and knees straight, roll the ball in a figure 8
pattern with your hands around your legs, add 1 rep per week
2 foot plyos; jumping side to side over the ball. Add 5 reps per week
Sitting position with legs extended, roll the ball with your hands around the
soles of your feet and then around your back.
Lying down on the ground, touch the ball over your head with the ball and then
perform a sit up touching the ball to your toes. Add 3 reps a week
Start in a standing position with the ball in your hands, touch the ball to the
ground, then vigorously extend by jumping high with the ball over you head.
add 5 reps a week
5 sets of 30 reps

Ball Work
4 min Jog while dribbling, changing direction and speed. Change direction and speed often.
4 min

Juggle with all the surfaces of your feet

4 min

Throw ball up, collect with the foot, repeat using both feet, repeat with inside and outside of foot

4 min

thigh juggling

4 min

head juggling

4 min

Throw ball up, receive with chest, settle to feet, then sweep in or out quickly. Repeat using both
feet, and inside and outside of the foot.

10 min Juggling , use all legal body parts (feet, thighs, head and chest) try for 40 juggles in a row

Conditioning Program Endurance and Speed Work

Soccer requires a mixture of endurance and speed on the field. Your conditioning program should reflect
the demands of the game. In addition to the speed workouts that follow, you will need to add distance
work. There are 9-10 weeks until tryouts begin, but you should start your conditioning program today.
Each week you will need to complete a certain amount of mileage in any way you like. Example Week 1
is 6 miles, so you can do 3 days of 2 miles or run all 6 at once.
Week 1 = 6 miles
Week 2 = 8 miles
Week 3 = 10 miles
Week 4 = 5 miles
Week 5 = 6 miles

Week 6 = 7 miles
Week 7 = 8 miles
Week 8 = 10 miles
Week 9 = 6 miles
Week 10 = 7 miles

Alternate days of running and take a day of rest once a week. For example, run distance Monday,
Wednesday and Friday and do speedwork Tuesday, Thursday and Saturday, using Sunday as a rest day.
Combine a Core work, Ball work, Strength/Flexibility or weight-lifting activity with your running for a
complete body fitness program. Mix up these activities so you do not complete any one of them two days
in a row.
Speed Workout #1 Sprinting Fun
Week 1&2
8 x 20 yds
8 x 40 yds
6 x 60 yds
5 x 80 yds
4 x 100 yds

Week 3&4
10 x 20 yds
10 x 40 yds
8 x 60 yds
7 x 80 yds
5 x 100 yds

Week 5&6
12 x 20 yds
12 x 40 yds
10 x 60 yds
8 x 80 yds
6 x 100 yds

Rest periods (weeks 1-5)

30 seconds for 20s
45 seconds for 40s
60 seconds for 60s
75 seconds for 80s
90 seconds for 100s

Week 7&8
14 x 20 yds
14 x 40 yds
12 x 60 yds
10 x 80 yds
6 x 100 yds

Week 9&10
15 x 20 yds
15 x 40 yds
13 x 60 yds
11 x 80 yds
6 x 100 yds

Rest Periods (weeks 6-10)

20 seconds for 20s
30 seconds for 40s
45 seconds for 60s
60 seconds for 80s
75 seconds for 100s

Speed Workout #2 Cone Shuttles

You will need a stopwatch and markers of some sort (cones)
Mark a starting point, then place cones 5 yds apart until you reach 25 yds (total of 5 cones)
Run to the first cone and back, second cone and back, etc, until you have run all five and back
Week 1&2
6 times

Week 3&4
7 times

Week 5&6
8 times

Week 7&8
9 times

Week 9&10
10 times

Weeks 1-5
Complete each shuttle in under 40 seconds
Rest 20 seconds then repeat
Take a extra 15 seconds of rest after shuttle #4 & #7

Weeks 6-10
Complete each shuttle in under 35 seconds
Rest 25 seconds, then repeat
Take an extra 15 seconds of rest after #4&#7

Speed Workout #3 Jump for Joy

Jump rope for 1 minute, rest for 30 seconds
Jump rope for 1 minute, rest for 45 seconds
Jump rope for 1 minute, rest for 60 seconds
Jump rope for 1 minute, rest for 75 seconds
Jump rope for 1 minute, rest for 90 seconds
Jump for 20 seconds 2 feet together for distance
Jump for 20 seconds 2 feet together for height
Jump for 20 seconds 1 foot for distance R then L
Jump for 20 seconds 1 foot for height R then L
Repeat the last four activities

Speed Workout #4
5 x 25s
(rest until you can give full effort again)
Each at max effort!!
5 x 25 yds backpedal
5 x 25 yds karioke to right
5 x 25 yds karioke to left
5 x 25 yds forward sprint
5 x 25 yds sideshuffle right (dont cross feet)
5 x 25 yds sideshuffle left (dont cross feet)
5 x 25 yds back pedal

Speed Workout #5
10 x 10s
Work from short to long or long to short your choice
Rest periods are as you need, try to keep a consistent time in between each of the 10 in each distance
You may dribble a ball for 5 of 10 at each distance if it is done at FULL SPEED!!
10 x 5 yds
10 x 10 yds
10 x 20 yds
10 x 40 yds
10 x 60 yds
10 x 80 yds
10 x 100 yds
Speed Workout #6
Quick Feet
Find or prepare two lines crossing on the ground, stand near the point of intersection
Do each activity as fast as you can for 20 seconds initially then after several weeks go to 30 seconds
Be quick and precise, do not step on the lines!
1. 2 feet together, hop into each area of the cross clockwise
2. 2 feet together, counter-clockwise
3. right foot only, clockwise
4. left foot only, clockwise
5. right foot only, counter-clockwise
6. left foot only, counter-clockwise
7. 2 feet together, jump forward diagonally then sideways, diagonally backwards, sideways, repeat
8. right foot only, same pattern as #7
9. left foot only, same patern as #7
10. 2 feet together, diagonally then backwards, repeat
11. right foot only, diagonally then backwards, repeat
12. left foot only, diagonally then backwards, repeat
USE ONLY ONE LINE FOR THE FOLLOWING
13. 2 feet forward and backward over the line
14. 2 feet side to side over the line
15. 2 feet cross-country skiing over the line (one foot forward, other back, then switch)
Speed Workout #7
Dribble Drills
You will need a soccer ball for the followingthey can be done on a floor in flats or on grass with cleats.
Set up cones (or cups) in a zigzag pattern 20 ft long with an extra cone 20 feet farther than the last cone.
1. toes touches to the ball for 90 seconds
2. foundation move for 90 seconds
3. outside/inside right for 90 seconds, outside/inside left for 90 seconds
4. touch, cruyff turn (right), touch, cruyff turn (left) for 90 seconds
5. free dribble at speed for 3 minutes while doing as many moves as possible, change speed and
direction with each move!
6. 10 x Dribble through the zigzag, down to the extra cone and back through the zigzag at speed
7. 10 x dribble through zigzag, stop the ball at end of zigzag, sprint to the extra cone and backpedal
back to the ball, then dribble back through the zigzag. (rest between each)
8. 10 x dribble just through the zigzag and back at speed using only inside of the feet
9. 10 x dribble just through the zigzag and back at speed using only the outside of the feet
10. Dribble at speed to each cone, one at a time, pick it up and dribble back to the start. Then go to the
next cone, until all the cones are picked up.
Sprint and Shuttle Programs
1. 150 yard Shuttle - Place a cone at the starting point and pace out 5 yds and place the next cone down.
Not including your starting cone, 5 cones are placed at the 5, 10, 15, 20 and 25 yard marks. Sprint
to the first cone and back, second cone and back, and so on. One set of 10.
2. 300 yard Shuttle Place a cone at the starting point, place another cone 50 yards out. Sprint from cone
A to cone B and back 3 consecutive times. One set of 5.
3. Dirty Dozens Place a cone at the start line and a cone 20 yards out. Sprint out to the cone (thats one),
then back to the start cone (thats 2) and continue until youve completed twelve 20 yd sprints.
Rest for 2 min., then repeat. Record your time and look to improve from one session to the next.
One set of 10 or for a true dirty dozen try a dozen dirty dozens!!