• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Circuit training

Extracts from this document...


What is circuit training? Circuit training is a method of training. At each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. Specificity My circuit-training program is for football and it is based over a five sessions. The 10 stations are specifically suited to what is needed to play football (not goalkeeping). My circuit is aimed to improve the following over a five-session period: Muscular endurance Muscular strength Speed Agility Muscular Strength is force your muscles exert when they contract. This is an important part of football as it is a contact sport and it is physical, players need to be able to guard the ball and hold other players off when they are challenging for the ball. Speed is the ability to perform a movement in a short period of time. This is essential in football, for example to be able to sprint after the ball or tackle an opponent. Agility is the ability to change direction quickly and control movements of the whole body. ...read more.


Place a ball behind the line and chip it so it bounces in the first hoop, chip another ball so it bounces in the second hoop. Repeat this for a time of one minute and record ho many you successfully got into the hoops. Station Four This is a shooting exercise. Place two cones 5m apart, then line up five balls 10m away from the cones and one cone 2m behind each ball. Strike the first ball, turn around and sprint to the cone and strike the next ball, turn around and sprint to the cone again etc. this will improve muscular strength and accuracy. Station Five This is a station that I have assigned one minute for a brief rest to let my body recover from the last four exercises. Station Six Here I will do burpees jumps, these are squat thrusts and star jumps all in one quick motion. Do as many of these as you can in one minute and record the total. This will improve your agility, muscular endurance and strength of the quadriceps and hamstrings. Station Seven Place six cones 1m apart then dribble a ball in and out of them and sprint back to the start, repeat this for 1 minute. ...read more.


I have realised this because the ball seems to always come directly back to my foot without me moving as a I was having to do at the beginning of the program. I found the circuit to be very intense and tiring, but very effective as my circuit tested all the areas I wanted it to. I was very tired after completing each session of the program. My muscles were aching which shows that the exercise has worked well. If I were to perform the circuit again I would start by having a recovery time between each station, I feel this would help because I would be able to increase the intensity of the circuit. Although I had improved during the five-session period I had only improved slightly, so if I were repeating this program I would make it last more sessions so improvements could be seen more easily. Once the circuit becomes too easy I would make it harder by increasing one of the factors of overload that I discussed earlier. If the circuit is not made harder the body will stop improving. The body must keep exercising to prevent reversibility (this happens at a rate of 3/1, so if you train for 3 years and stop for one year you will have accomplished NOTHING). ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Training Program

    The anaerobic threshold occurs when the body is unable to remove lactic acid form the muscles. When the anaerobic threshold is reached, there is a significant rise in your heart rate (this occurs at different levels for each performer) and there is a slowing down of your running pace.

  2. Fitness Requirements needed for football.

    If no stretch is felt, slide the heel slowly backwards, keeping the foot on the floor. For improved stability and a greater stretch, push against a wall. Side-lying quadriceps stretch. Lie down on your side, taking all the weight off the muscles, and pull back the top leg to your backside, using your free arm for balance.

  1. Before I started to even design my personal exercise programme, I had to find ...

    Intermittent training This is where a session is broken down into short periods of intense activity and recovery breaks. This means that I am unlikely to find the session dull, and can focus on anaerobic exercise. This can be useful in tennis, as activity can be very intense and continuous

  2. Personal exercise program

    up as effectively Muscular endurance: Muscular endurance can be defined as: "The ability of a muscle or group of muscles to sustain repeated action against a resistance for an external period of time" They're a number of tests to test muscular endurance.

  1. Circuit training for football.

    * Increase the intensity of exercise. * Gradually increasing the time you spend on each exercise. When overloading your body at first it will take time to adapt to the increased demands put upon it. So you should increase the amount of exercise, intensity and frequency gradually.

  2. What is 'Circuit Training'?

    T - principle of tedium Training sessions must consist of different activities to avoid tedium and boredom. We must vary our training to heighten our enthusiasm and motivation. When thinking about how to set up my circuit I must consider all of the above points, to make sure I get the best possible results for me out of my circuit.

  1. PE Circuit Training

    I have chosen these aspects as I believe they are the key things needed in football and are the things I know I can improve on. To improve on these aspects I will design an appropriate training circuit. My training circuit will consist of ten stations each will last 45 seconds.

  2. What is circuit training?

    � Speed - the ability to perform a movement in a short period of time. This is essential in football, for example to be able to sprint after a through ball or tackle an opponent who is through on goal.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work