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Exercises for Indoor Athletic Training

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Indoor athletic training is an essential part of maintaining fitness levels when you can’t practice outside because of the weather or other factors. A good indoor regime will include a wide variety of exercises — for example, weight training for strength and circuit training for endurance.

The professionals at JAG Physical Therapy are here to provide high-level athletic training services to keep you and your team in top form throughout the year. Book a consultation at your nearest JAG PT location in NY, NJ, or PA today, or read further to learn more about indoor techniques for athletic training.

Why Is Indoor Athletic Training Important for Athletes?

Indoor athletic training is invaluable for a variety of reasons:

  • You don’t have to skip practice if the weather is bad or if you don’t have access to outdoor facilities.
  • This means your team is likely to maintain top fitness levels.
  • You can also focus on complementary areas of fitness, like strength training, that will elevate your team’s performance.
  • You may discover great results from new exercises that you wouldn’t normally practice.
  • Finally, building up strength and fitness means that injuries are less likely.

What Are Some Key Exercises for Effective Indoor Athletic Training?

You may be surprised to learn about the variety and scope of athletic training indoors.

Let’s take a look at some popular types of indoor exercise to enhance your overall fitness and performance.

Agility Drills

These are exercises that help improve your reflexes, speed, power, and coordination — perfect for athletes who practice ball games like soccer.

The side shuffle is easy to practice indoors:

  • Stand with your feet hip-width apart.
  • Bend your knees and lean forward from the hips.
  • Make sure your spine is in a neutral position and your chest is lifted.
  • Move to one side using quick shuffles.
  • Stop and repeat the movement in the opposite direction.
  • You can increase the speed of your shuffle depending on your fitness level.


Plyometrics are aerobic exercises designed to improve endurance, speed, and strength, pushing your muscles to the max in a short amount of time. They are most suitable for high performers such as sprinters and other athletes.

Try squat jumps:

  • Stand with your feet slightly more than hip-width apart.
  • Squat down.
  • Press up through your feet, keeping your abdominal muscles engaged, and jump up.
  • Lift your arms up as you jump.
  • When you land, get back into the squatting position.

Strength Training

Strength training benefits athletes of any discipline or level. You can use weights, kettlebells, or resistance bands to practice these indoor exercises.

The reverse lunge is a great example:

  • Stand with your feet the width of your hips apart.
  • Hold a dumbbell in each hand with your arms by your sides.
  • Step your right foot back and lower yourself down so that both legs create 90-degree angles and your back knee is just off the ground.
  • Reverse the movement to go back to the beginning.

Endurance Workouts

Endurance workouts help athletes perform for longer. They’re good for anyone involved in long-distance running or cycling and are great for cardiovascular health.

Include mountain climbers to add endurance to your workout:

  • Get into a plank position.
  • Your back should be flat and your abdominal muscles engaged.
  • Bring your right knee up towards your chest.
  • Repeat the action on the other side by jumping up and switching your feet in the air.
  • Continue alternating your feet for 30 seconds if you’re a beginner or up to 60 seconds if you’re more experienced.

How Can Athletes Customize Their Indoor Training Workouts for Specific Sports?

Individual sports have specific needs, so your team’s indoor training regime will be unique.

Let’s take a look at some popular sports and indoor drills to match:


This sport relies on a mixture of speed, strength, and agility. Try a combination of:

  • Lateral lunges
  • Glute bridges
  • Pull-ups
  • Goblet squats


Focus on endurance and strength to improve soccer skills. You can try:

  • Sprinting on the treadmill
  • Box jumps
  • Deadlifts
  • Yoga poses like downward dog


Hone agility and endurance to up baseball skills with:

  • Speed ladder drills
  • Side shuffle
  • Lateral running
  • Cone drills

What Are the Advantages of Seeking Professional Athletic Training for Indoor Workouts?

Professional indoor athletic training can bring many benefits:

  • You’ll get a personalized training plan to help your team hit their goals.
  • You’ll benefit from experienced support and motivation.
  • You’ll receive guidance to help prevent injuries.
  • Your expert athletic trainer will know how to achieve optimum fitness and performance.
  • You can get access to the latest specialized equipment.

JAG Physical Therapy Athletic Training Services can offer your organization all the above benefits when you embark on a customized training program with our experts.

Ready to Elevate Your Indoor Athletic Training with JAG Physical Therapy?

JAG Physical Therapy is NJ, NY, and PA’s leader in athletic training and support programs. Contact us today to learn more about what we can do for you and your team or schedule an appointment with our skilled athletic trainers to get started.