How to Practice Soccer in Your Bedroom

February 21, 2013 | Jared Montz

Must See Soccer Videos

In most places, the air is cold and there's snow on the ground, so it's hard to practice soccer outdoors. Time to get creative.

The video below shows what you can do indoors in a small space. All you need is a ball. I advise you to listen to music. If you plan do this in your room, first make sure it's okay with your folks. I don't want your parents blaming me if you break something.

View Winter Soccer Exercises video on Youtube.

0-5 Minutes

The first five minutes is your warm-up. Jog in place and do high knees, butt kicks and leg kicks, then stretch.

5-10 Minutes

Ball work, including basic inside-to-outside touches. Touch the backside of the ball and continue to move with quick feet. Keep your plant foot out of the way behind you. Do your right foot for 30 seconds, then your left foot. Rest for a few seconds then repeat the cycle for a total of five minutes.

10-15 Minutes

Leg strength exercises, including two-footed jumps over the ball for 30 seconds. Rest for 15 seconds and repeat cycle for five minutes.

15-20 Minutes

Ball work, including advanced inside-to-outside touches. Touch the backside of the ball but don't move your feet side to side. Do it on a small hop so it looks like your foot doesn't leave the ball. Do your right foot for 30 seconds, then your left foot. Rest for a few seconds and repeat the cycle for a total of 5 minutes.

20-25 Minutes

Ball work, such as toe taps, side touches and rollovers. Take this opportunity to be creative. Change up the exercise every 30 seconds.

25-30 Minutes

Depending on your strength, do some Push-Ups, Sit-Ups and other core exercises. For example, do 10 Push-Ups, 25 Crunches, 25 Toe Touches and 25 other ab exercises. Repeat four times or for five minutes.

Training indoors in a tight space is not easy. But don't complain about the bad weather or lack of space. Control what you can, which is working hard and getting the best session you can with what you have around you.

As a bonus, if you have space outside, work on chipping a soccer ball technique. It will greatly improve your long-range passing.

Jared Montz
- Jared Montz, a former pro soccer player and collegiate national champion, is the founder of His company works with competitive high school athletes in...
Jared Montz
- Jared Montz, a former pro soccer player and collegiate national champion, is the founder of His company works with competitive high school athletes in...
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