Circuit Training: Building Strength

Circuit training for strength training designed to provide varied inputs for better specific adaptation

Goal:

Strength

Athletic Training

Equipment

6 cones
4 markers
6 hoops
5 hurdles
5 low hurdles
1 speed ladder
2 poles

Preparation

Playing Area: 60x100 meters (standard field)
Players: whole team
Duration: 15 minutes
Series: 3 of 2 repetitions of the circuit with 2 minutes of recovery between series

Secondary Objectives

Adapting, Proprioceptive informations, Balance, Endurance, Aerobic capacity, Explosive strength, Braking technique, Acceleration technique, Type of run

Organization

Place the cones as shown in the picture: two at the ends of one half of the field, and two at the corners of the field. On one half of the field, set up four stations (A, B, C, and D) equidistant across the width of the field and approximately 4 meters from the end line; at the end of each station, place the markers (approximately 13 meters/14 yards apart). On the opposite half of the field, place two cones at the corners of the penalty circle and set up station E inside the goal area. Players start at station A.

Station A: Place two poles about 15 meters/16 yards apart
Station B: Place five 40-centimeter-high hurdles about 1.5 meters/yards apart
Station C: Place six hoops in an alternating pattern about 1.2 meters/yards apart
Station D: Place a speed ladder parallel to the long side of the field
Station E: Place five low hurdles approximately 1 meter apart from one another, inside the goal area

Description

Station A: The player performs a series of eight squat jumps with feet together between the poles and continues with a stride to the marker located in front of them
The player continues at a light jog to the next station
Station B: Overcome the hurdles with one-footed jumps while running (like a hurdle race) and continue with a stride to the marker located in front of them
The player continues at a light jog to the next station
Station C: Perform alternating one-foot jumps on the hoops, first landing on the right foot and then the left. Continue to the marker
The player continues at a light jog to the next station
Station D: On the speed ladder, perform a low, rapid skip; after that, continue to the marker in front
Starting from the cone placed at midfield, the player sprints at 80% of maximum speed to the first cone located on the semicircle of the penalty area
Continue at a moderate pace to the next station
Station E: On the low hurdles, perform straight-leg hops with consecutive takeoffs (without a pre-jump)
The player continues at a light jog to the cone placed on the semicircle of the penalty area
The player performs a sprint at 80% of maximum speed and completes the course

The course starts again at Station A (Point 1)

Rules

Track players' recovery breaks

Variations

Vary the speed ladder exercise
Incorporate general physical activity (mobility exercises for the arms, back, etc.) into the light running segments
Increase or decrease the distances between stations based on the players’ age and athletic condition

Coaching Points

This drill is useful during summer training but can also be repeated throughout the year, by reducing the physical load and replacing the hurdles with slalom cones
Be sure to allow players adequate recovery time to avoid excessive fatigue
When working on explosive strength, it is crucial that movements are performed at maximum intensity; therefore, players should not perform these movements when fatigued, but rather when they are at their peak
Moving at a moderate pace from one station to the next allows the athlete to recover actively
Pay attention to jumping technique and proper body posture when performing the various stations along the course
Pay attention to running technique

Difficulty:

Category:

Age:

Tag:

Proprioceptive informations

Balance