Circuit Training

Circuit Training

1. Fitness Circuit

   • Help to increase cardiovascular fitness or strength in specific muscles or muscle groups
     • Press-ups
     • Squat thrusts
     • Skipping
     • Squats
     • Triceps dips
     • Star jumps
     • Burpees
     • Trunk curls
     • Shuttle runs
     • Running on a spot
     • Step-ups and sit-ups
     • Sprint starts
   • Need little or no specialist equipment

2. Skills Circuit

   • The exercise are particularly aimed at developing certain skills that are vital in a particular activity
     • Usually used by performers to practice their individual skills
       • Ex: Passing a ball against a wall, dribbling in and out of cones for football or basketball

3. Setting up

   • Variety of stations
     • Station is clearly marked and the exercise and activities identified
     • Include a diagram showing how to do the exercise to avoid incorrect actions or injury
     • 10-12 stations
       • Always have a rest station installed into the circuit
   • A variaty of exercise and activities
     • Carefully varied
     • Similar exercise such as sit-ups, leg-raises and abdominal crunches should be spread out so that they do not follow each other

4. Running the Circuit

   • Time circuit
     • Complete as many as possible in a specific amount of time
       • Ex: Do as many press-ups as possible in 30 seconds non-stop
   • Fixed load
     • Each station labelled with exact amount of work that must be done
       • Ex: 15 press-ups, 20 sit-ups
   • Varied laps
     • Do differently each laps, faster in a shorter amount of time, increased work and reduced test,...

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