Circuit Training Program.
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Introduction
Circuit Training Program Points to Remember * Make sure a thorough full body warm up has been completed prior to commencing circuit. * 45 seconds should be spent on each station. * You will alternate after 45 seconds with your partner. Station 1. Double leg zig-zags: (L) Place 10 hurdles about 30-60cm high, [or lower if necessary] (Contact pads laid on the side are good things to use) in a zig-zag pattern, with approximately 45-60 cm between each hurdle. Keep the feet together, with your arms by your side and flexed to 90o at the elbow. Use a double foot jump, in a diagonal direction, to clear the first hurdle, keeping the shoulders pointing forward and concentrating upon bringing the knees high. Upon landing, change direction and jump diagonally over the second hurdle. Continue to hop all along the chain of hurdles for 1 set. Do 2 sets with 10 second rest period in between. To lower intensity: * Lower Hurdles * Eliminate Zig Zag pattern - Simply jump straight Station 2 Incline push up Dept Jump:(U) ...read more.
Middle
Flex the knees upon landing, and immediately explode over the hurdle, swinging the arms as high as possible in a forward direction, and propel the body as high as possible, concentrating on maximal effort. Perform 8-12 reps. To lower intensity: * Lower the hurdle. * Lower starting box. * Only bend knees to 45o rather than squatting down. Station 8 Trunk inclines: (L,M) Sit on the floor, with legs out in front of the body. Lean your trunk backwards, until the angle between your back and the floor is approximately 450. Bring the ball to the chest, with both hands behind it. Explode the ball as far forward as possible. Try and keep action up for 45 seconds. To lower intensity: * Use a lighter medicine ball. * Sit in cross legged position rather than staggered. Station 5 Increasing distance shuttle run: Place 5 cones in a straight line with 6 meters between each. Begin at one end of the line of cones. Sprint to the 2nd cone, then return to the first. ...read more.
Conclusion
Side Step to your left again and sprint to the next cone. Again side step to your left and shuffle back but facing the other direction. Sidestep to the left and backpedal to the next cone. Finally Sidestep to your right and sprint to the last cone. Complete drill twice alternating start and finish. To lower intensity: * Place cones closer together. * Complete at comfortable pace, rather than flat out. Station 4 Mirror Agility: (Takes 2 people) Have a 5yd wide lane for specified distance, Facing each other, start at one end and run to the other end of the lane. The object is for the "offensive" player to make the defender work extremely hard by making lots of cuts, jukes and moves at full speed. If the offensive player gets past the defender the defender shoulder turn and sprint to cut him/her off and the offensive player should let them catch them and then continue to try to get past them. * Run doesn't have to follow this pattern (this in an example) To lower intensity: * Agree on a set pattern through the channel. * Make fewer changes or direction throughout channel. ...read more.
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