- 8 cones
- stopwatch
- tape measure
- heart monitor
STATION 2:
BURPEES
This test improves the cardiovascular system. The test is easy to set and uses very little equipment. To do this test the performer must squat down, take weight onto hands, perform a squat thrust, return to squat, weight onto legs and jump up. This should be repeated rapidly for sixty seconds.
EQUIPMENT NEEDED:
- soft mat
- stopwatch
- heart monitor
STATION 3:
SHUTTLE RUN
This test is an aerobic exercise therefore improving the cardiovascular system. This test is also simple to set up. For this test you simply have to run from one cone (as shown below) to the other cone. The performer will see how many times he can get there and back in sixty seconds
EQUPIMENT NEEDED:
- 2 cones
- stopwatch
- heart monitor
STATION 4:
SKIPPING
This exercise is improving the cardiovascular system. For this exercise you simply have to skip as many times as possible in sixty seconds.
EQUIPMENT NEEDED:
- skipping rope
- stopwatch
- heart monitor
STATION 5:
STAR JUMPS
This test is mainly aerobic so it will improve the cardiovascular system. To perform this test the performer must from a standing position, jump into the air and abduct and adduct both legs and arms before landing back in a standing position. Repeat quickly throughout for sixty seconds.
EQUIPMENT NEEDED:
- soft mat
- stopwatch
- heart monitor
STATION 6:
CROSSOVERS
This test is also an aerobic exercise. From a standing position, lift one leg and bring down opposite elbow to touch knee. Return and repeat using other leg. Repeat for sixty seconds.
EQUIPMENT NEEDED:
STATION 7:
STRADDLE JUMPS
Straddle jumps is an aerobic exercise so it improves the cardiovascular system. For this exercise you must use a step. (bench) Step up onto and off bench, from the side. Do this as many times in sixty seconds.
EQUIPMENT NEEDED:
- bench
- stopwatch
- heart monitor
STATION 8:
DRIBBLING AROUND CONES
This exercise improves agility. For this exercise you should mark the cones out as shown in the diagram. Once started the stopwatch you should dribble the football around each cone for sixty seconds and see how many cones you get around in that time.
I performed this exercise for the first three sessions but then decided to change it a little bit. Instead of going around each cone I went in and out of each one and recorded how many I went around in sixty seconds. I decide to change this because going around each cone made me feel a little dizzy.
EQUIPMENT NEEDED:
- football
- 6cones
- stopwatch
- heart monitor
STATION 9:
STEP UPS
This exercise is improves the cardiovascular system. It is very similar to straddle jumps apart from you step up onto the bench with both legs at the same time not alternately. Weights may be also be used to add resistance.
EQUIPMENT NEEDED:
- bench
- heart monitor
- stopwatch
ROWING MACHINE (REPLACEMNET FOR STATION 2)
For this exercise I had to go into the gym. To use a rowing machine you have to sit down in the seat strap both feet up so they are not sliding off all the time, grab the handle with both hands and simply pull back and forward.
I decided to swap this station for station 2 which was the burpees station because they both test cardiovascular and I feel that the rowing machine exercise would increase the intensity a lot more.
