Indoor Soccer Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings
Indoor Soccer Workout Plan

Indoor Soccer Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings

Indoor Soccer Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings
  • Day 1
  • Day 2
  • Day 3
Indoor Soccer Free Weights Workout

Notes for Week 1, Day 1

Vary your speed when jogging on the treadmill. Go fast for 1-2 minutes and then jog a slower pace for 2-3 minutes, rotate back and forth.

In basically every sport it is important to not only practice skills for your specific sport but to also get in the weight room to improve your speed, quickness, strength, etc. This indoor soccer workout will help you to build strong legs as well as explosive legs. You don't want bulky and slow legs so you have to be careful of how you lift your leg muscles. This indoor soccer workout will make sure that you are improving your functional strength so that you will be a better soccer player.

Because you will be working out your legs in every one of the 3 workouts it is must that you take a day off for recovery between workouts. A good workout schedule would be M,W,F.

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 10,8,8,6 -- 01:00
Quads / Intermediate
4 sets, 10,8,8,6 reps, 01:00 rest
4 10,8,8,6 -- 01:00
--
--
2 sets, 6 reps, 01:00 rest
2 6 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 30 reps, 01:00 rest
2 30 01:00
--
--
2 sets, 30 reps, 01:00 rest
2 30 01:00
--
--
2 sets, 00:01:30
2 00:01:30 --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Indoor soccer is faster paced and gives fewer breaks than outdoor soccer because the game does not pause every time the ball rolls out of bounds and the field is significantly smaller. Playing indoor soccer requires the same strength and quickness as any sport, but you need an exceptionally high ... more

Indoor soccer is faster paced and gives fewer breaks than outdoor soccer because the game does not pause every time the ball rolls out of bounds and the field is significantly smaller. Playing indoor soccer requires the same strength and quickness as any sport, but you need an exceptionally high level of speed and endurance.

Follow this Indoor Soccer Workout Plan and see your strength, quickness, agility, and endurance grow in leaps and bounds!.

Individual Soccer Workouts

The indoor soccer workout program is an expert level routine with three distinct workouts; each workout is designed to enhance your speed and endurance, but use different types of soccer training exercises.

Workouts comprise of four rotations. The rotations build upon each other so that each soccer player workout is more challenging overtime. By following this soccer fitness training program, you will improve cardiovascular endurance, gain strength and get ripped in 30 days.

Indoor Soccer Free Weights Workout

The first soccer workout uses free weight and bodyweight exercises to improve functional strength.

Free weight exercises force your muscles to control and balance the weights in an unsupported environment, just like during soccer. This soccer training workout targets your core, legs, chest and triceps.

Indoor Soccer Exercise Machine Workout

Although exercise machines do not build functional strength in the same way that free weights do, machines are a great way to isolate your muscles. The machine supports your joints and balances the weights, which allows you to lift more.

Although a soccer player workout routine is not focused on building huge muscles, this workout is beneficial because you can transform the increased strength gains from machine exercises into sport-specific strength with the rest of the soccer fitness training program.

Indoor Soccer Plyometric Workout

The third soccer fitness training workout uses plyometric exercises to build explosive power.

Plyometrics are jumping exercises, such as jumping jacks and jump squats. The leg strength you build from machine and free weight exercises gets used to propel your bodyweight in this routine. You can then jump higher and farther, plus sprint and leap sideways more quickly.

Interval Training

Each workout also includes sprinting, cycling or treadmill running to improve endurance. Alternate running and cycling at fast speeds for one to two minutes with slower speeds for two to three minutes.

Interval training is the best way to increase your endurance and train your body to perform bursts of speed that you may need to break away during soccer games.

Soccer Workout Schedule

This soccer player workout routine should be performed three days a week on non-consecutive days. An ideal schedule is Monday, Wednesday and Friday workouts. This soccer workout schedule allows your body, especially your legs, time to rest so that you do not risk overtraining. Working out too much could increase your chances of injury and take away from your performance on the field due to lack of energy and soreness.

Soccer conditioning is a balance of soccer exercises and recovery time. Do not cheat yourself out of success by deviating from the recommended soccer training schedule. Start following this soccer workout plan today!

Indoor Soccer Exercise Machine Workout

Notes for Week 1, Day 2

In basically every sport it is important to not only practice skills for your specific sport but to also get in the weight room to improve your speed, quickness, strength, etc. This indoor soccer workout will help you to build strong legs as well as explosive legs. You don't want bulky and slow legs so you have to be careful of how you lift your leg muscles. This indoor soccer workout will make sure that you are improving your functional strength so that you will be a better soccer player.

Because you will be working out your legs in every one of the 3 workouts it is must that you take a day off for recovery between workouts. A good workout schedule would be M,W,F.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
1 sets, 00:30:00
1 -- 00:30:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Indoor soccer is faster paced and gives fewer breaks than outdoor soccer because the game does not pause every time the ball rolls out of bounds and the field is significantly smaller. Playing indoor soccer requires the same strength and quickness as any sport, but you need an exceptionally high ... more

Indoor soccer is faster paced and gives fewer breaks than outdoor soccer because the game does not pause every time the ball rolls out of bounds and the field is significantly smaller. Playing indoor soccer requires the same strength and quickness as any sport, but you need an exceptionally high level of speed and endurance.

Follow this Indoor Soccer Workout Plan and see your strength, quickness, agility, and endurance grow in leaps and bounds!.

Individual Soccer Workouts

The indoor soccer workout program is an expert level routine with three distinct workouts; each workout is designed to enhance your speed and endurance, but use different types of soccer training exercises.

Workouts comprise of four rotations. The rotations build upon each other so that each soccer player workout is more challenging overtime. By following this soccer fitness training program, you will improve cardiovascular endurance, gain strength and get ripped in 30 days.

Indoor Soccer Free Weights Workout

The first soccer workout uses free weight and bodyweight exercises to improve functional strength.

Free weight exercises force your muscles to control and balance the weights in an unsupported environment, just like during soccer. This soccer training workout targets your core, legs, chest and triceps.

Indoor Soccer Exercise Machine Workout

Although exercise machines do not build functional strength in the same way that free weights do, machines are a great way to isolate your muscles. The machine supports your joints and balances the weights, which allows you to lift more.

Although a soccer player workout routine is not focused on building huge muscles, this workout is beneficial because you can transform the increased strength gains from machine exercises into sport-specific strength with the rest of the soccer fitness training program.

Indoor Soccer Plyometric Workout

The third soccer fitness training workout uses plyometric exercises to build explosive power.

Plyometrics are jumping exercises, such as jumping jacks and jump squats. The leg strength you build from machine and free weight exercises gets used to propel your bodyweight in this routine. You can then jump higher and farther, plus sprint and leap sideways more quickly.

Interval Training

Each workout also includes sprinting, cycling or treadmill running to improve endurance. Alternate running and cycling at fast speeds for one to two minutes with slower speeds for two to three minutes.

Interval training is the best way to increase your endurance and train your body to perform bursts of speed that you may need to break away during soccer games.

Soccer Workout Schedule

This soccer player workout routine should be performed three days a week on non-consecutive days. An ideal schedule is Monday, Wednesday and Friday workouts. This soccer workout schedule allows your body, especially your legs, time to rest so that you do not risk overtraining. Working out too much could increase your chances of injury and take away from your performance on the field due to lack of energy and soreness.

Soccer conditioning is a balance of soccer exercises and recovery time. Do not cheat yourself out of success by deviating from the recommended soccer training schedule. Start following this soccer workout plan today!

Indoor Soccer Plyometric Workout

Notes for Week 1, Day 3

For the sprints you are going to sprint as fast as you can for 10 seconds and then take 20-30 seconds and then sprint again. Try to find and open space where you don't have to start and stop while sprinting.

In basically every sport it is important to not only practice skills for your specific sport but to also get in the weight room to improve your speed, quickness, strength, etc. This indoor soccer workout will help you to build strong legs as well as explosive legs. You don't want bulky and slow legs so you have to be careful of how you lift your leg muscles. This indoor soccer workout will make sure that you are improving your functional strength so that you will be a better soccer player.

Because you will be working out your legs in every one of the 3 workouts it is must that you take a day off for recovery between workouts. A good workout schedule would be M,W,F.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 50 01:00
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 30 reps00:00:30, 01:00 rest
3 30 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 00:01:00
3 00:01:00 --:--
--
--
10 sets, 1 reps, 00:30 rest
10 -- 1 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Indoor soccer is faster paced and gives fewer breaks than outdoor soccer because the game does not pause every time the ball rolls out of bounds and the field is significantly smaller. Playing indoor soccer requires the same strength and quickness as any sport, but you need an exceptionally high ... more

Indoor soccer is faster paced and gives fewer breaks than outdoor soccer because the game does not pause every time the ball rolls out of bounds and the field is significantly smaller. Playing indoor soccer requires the same strength and quickness as any sport, but you need an exceptionally high level of speed and endurance.

Follow this Indoor Soccer Workout Plan and see your strength, quickness, agility, and endurance grow in leaps and bounds!.

Individual Soccer Workouts

The indoor soccer workout program is an expert level routine with three distinct workouts; each workout is designed to enhance your speed and endurance, but use different types of soccer training exercises.

Workouts comprise of four rotations. The rotations build upon each other so that each soccer player workout is more challenging overtime. By following this soccer fitness training program, you will improve cardiovascular endurance, gain strength and get ripped in 30 days.

Indoor Soccer Free Weights Workout

The first soccer workout uses free weight and bodyweight exercises to improve functional strength.

Free weight exercises force your muscles to control and balance the weights in an unsupported environment, just like during soccer. This soccer training workout targets your core, legs, chest and triceps.

Indoor Soccer Exercise Machine Workout

Although exercise machines do not build functional strength in the same way that free weights do, machines are a great way to isolate your muscles. The machine supports your joints and balances the weights, which allows you to lift more.

Although a soccer player workout routine is not focused on building huge muscles, this workout is beneficial because you can transform the increased strength gains from machine exercises into sport-specific strength with the rest of the soccer fitness training program.

Indoor Soccer Plyometric Workout

The third soccer fitness training workout uses plyometric exercises to build explosive power.

Plyometrics are jumping exercises, such as jumping jacks and jump squats. The leg strength you build from machine and free weight exercises gets used to propel your bodyweight in this routine. You can then jump higher and farther, plus sprint and leap sideways more quickly.

Interval Training

Each workout also includes sprinting, cycling or treadmill running to improve endurance. Alternate running and cycling at fast speeds for one to two minutes with slower speeds for two to three minutes.

Interval training is the best way to increase your endurance and train your body to perform bursts of speed that you may need to break away during soccer games.

Soccer Workout Schedule

This soccer player workout routine should be performed three days a week on non-consecutive days. An ideal schedule is Monday, Wednesday and Friday workouts. This soccer workout schedule allows your body, especially your legs, time to rest so that you do not risk overtraining. Working out too much could increase your chances of injury and take away from your performance on the field due to lack of energy and soreness.

Soccer conditioning is a balance of soccer exercises and recovery time. Do not cheat yourself out of success by deviating from the recommended soccer training schedule. Start following this soccer workout plan today!

50 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Dumbbells
  • Stationary Cycle
Show All

No Reviews yet.

Indoor Soccer Workout Plan

50 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Dumbbells
  • Stationary Cycle
Show All