6.4 Circuit training

6.4 Circuit training

1. Setting up

   • Stations
     • Particular areas where types of exercise are set up or performed
     • Normally 8-12 activities
   • Each station should be clearly marked and the exercise or activity should be identified
   • Exercises/activities should be demonstrated and even practised to make sure they are properly performed
   • Variety of exercises and activities within the circuit. Exercises that concentrate on a particular area should be spread out
   • Should always be a recovery period built in to the circuit

2. Fitness circuit

   • Aimed at increasing general fitness and would include a variety of exercises aimed to increase cardiovascular endurance or strenght
   • Press-ups, squat thrusts, skipping, squats, triceps dips, star jumps, burpees, trunk curls, shuttle runs, step-ups, sit-ups, running on the spot, sprint starts

3. Skill circuit

   • Aimed at developing skills that are vital in a particular activity
   • Passing a ball against a wall or dribbling in and out of cones

4. Running the circuit

   • Timed circuits
     • set time for each exercise, completing as many as possible in this time
     • A rest period follows immediately afterwards for recovery
   • Fixed load
     • each particular station is labelled with the exact amount of work that must be done
   • Varied laps
     • Most circuits consist of one or more laps
       • These can be exactly the same or you can have sprint laps