Circuit training

Circuit training is a method of training. A circuit usually has 8 to 15 stations, where 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.

A circuit-training program may also be designed for a certain sport. Circuits for this purpose will include exercises to improve all the muscles and skills associated with the sport.

My circuit-training program is for netball and it is based over a six-week period. The 8 stations are specifically suited to what is needed to play netball. The Circuit is suited for any of the seven players on the team. It is aimed to improve the following over a six-week period: muscular endurance,  speed, agility, cardiovascular endurance, stamina and hand-eye co-ordination. These are all needed for a netball player.

  • The term 'hand-eye co-ordination' refers to a players timing and ability. In netball this emphasis is on throwing and catching.
  • Skilful performers need to be able to perform a movement quickly. In netball you need to be able to dodge and sprint with speed.
  • The ability to rapidly and accurately change the direction change the direction of your entire body. In netball you need to be agile to dodge.
  • Your stamina is your ability to work for long periods of time without tiring.
  • Muscular endurance keeps the muscles contracting for the full length of the match without them becoming tired or weak.
  • Cardiovascular endurance is the ability of your heart, lungs and circulation to deliver oxygen and remove waste during exercise.
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Each week i am hoping to overload my body, i can do this by three ways:

  • By increasing the frequency of exercise- how often i do it
  • By increasing the intensity of exercise- how hard i work
  • By increasing the time spent on the exercise- how long i do it for

F- Frequency

I- Intensity

T- Time

T- Type

Stations

1.   Jogging-  This will improve my stamina, muscular endurance to the quadriceps and hamsrtings and cardivascular endurance as it is important to keep a steady pace, then to be able to sprint.

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