Circuit Training For Hockey

What is 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. Example: A circuit-training program for basketball should include skills

Like jumping, catching or throwing.

Specificity

My circuit-training program is for football and it is based over a six-week period. The 10 stations are specifically suited to what is needed to play football. The Circuit is specified for an outfield player, as there are no goalkeeping skills involved in this circuit.

My circuit is aimed to improve the following over a six-week period: muscular endurance, muscular strength, speed, agility, cardiovascular endurance, and ball skills. These are all needed for an outfield football player.

For example:

· Muscular Endurance - To keep the muscles contracting for the full length of the match without them becoming tired or weak.

· Muscular Strength - the force your muscles exert when they contract. This is an important part of football as it is a contact sport and it is also very physical, players need to be able to guard the ball and hold other players off when they are challenging for the ball. Also muscular strength is useful when taking a throw-in, good muscular strength in the abdominal muscles is required to throw the ball higher and further to reach a player that is a long distance away from the touch-line.

· 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.

· Agility - the ability to change direction quickly and control movements of the whole body. This is needed to be able to change direction quickly while dribbling or to collect a loose ball.

· Cardiovascular Endurance - the ability of the heart, lungs and circulation to deliver oxygen and remove waste during exercise. This is essential for the player to keep a constant pace all the way through the match. This is hard to perform in a circuit, so it would be better to improve this by running long distances or cycling.

Overload

To improve the fitness of a part of the body, you need to overload it. That means you need to make it work harder than usual. Over time, it adapts to meet the increased demand by getting fitter.

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You can overload your body in three ways:

· By increasing the Frequency of exercise- how often you do it.

For example start by exercising twice a week, then move up to three or four times a week.

· By increasing the Intensity of the exercise- how hard you work.

For example run faster or lift heavier weights.

· By increasing the Time you spend on the exercise. If you are very unfit you might start off jogging just for 5 minutes a session, and work your way up week by week to 30 minutes a session.

Progression

Your body ...

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