To many soccer players, there is not a better feeling than freshly cut grass under their cleats. In many parts of the world, soccer players do not have access to a soccer field year-round, especially during the winter months. While you might not be able to replicate a grass field indoors, you can still work on your conditioning for soccer during the winter months.
Step 1
Run indoors, ideally on an indoor track where you can mark out 15-yard and 30-yard distances, to maintain your level of stamina. To simulate the running you would do on a soccer field, run at 24 repetitions of 15 yards, followed by 18 repetitions of 30 yard runs, followed by a third cycle of 24 15-yard runs. Run at 75 to 80 percent of your maximum, resting 20 seconds between repetitions and two minutes between cycles.
Step 2
Run for 20 to 30 minutes at a varied pace, which is called fartlek training. This simulates your motion on a soccer field, as you alternate between sprinting for a short distance, jogging for a little bit longer, walking briefly, sprinting and jogging again, then jogging backward as well. The order you walk, jog and sprint in does not matter, as long as you keep up a high level of intensity for the intended period of time.
Step 3
Strengthen your legs with exercises that are soccer-specific. Specifically, strengthening your legs in the off-season can help reduce the likelihood of an injury during the season. Start with wall sits, either on your own or with a partner, which helps with strength, balance and stability in your thighs and buttocks. Calf raises help build strong leg muscles and require no extra equipment to do. Another way to build stability and balance in your lower body is by doing single-leg stands for 30 seconds at a time.
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