Circuit Training
· Circuit training is great method to develop the muscular strength and muscular endurance of players in a relatively short period of time in a training session
· There are 12 different stations, with 2 players at each station
· Each station has its own strength exercise that is performed
· One player will perform the exercise, while the other player runs around the out ring. Once this player has returned, they switch. Once all players have finished at their respective station, the coach will blow the whistle and each group (of 2 players) rotates to the next session. One repetition is completed when all players have completed all 12 stations. Usually 3-5 repetitions are complete in total.
· The time that the player spends at each station can be adjusted by making the other run 2 laps, or 3 laps; or making them run 2 laps with a ball etc…
· The goal of the circuit is to target all main muscles groups through muscular strength training, while also developing endurance (running around the circuit)
1. Circuit Training
· Circuit training is great method to develop the muscular strength and muscular endurance of players in a relatively short period of time in a training session
· There are 12 different stations, with 2 players at each station
· Each station has its own strength exercise that is performed
· One player will perform the exercise, while the other player runs around the out ring. Once this player has returned, they switch. Once all players have finished at their respective station, the coach will blow the whistle and each group (of 2 players) rotates to the next session. One repetition is completed when all players have completed all 12 stations. Usually 3-5 repetitions are complete in total.
· The time that the player spends at each station can be adjusted by making the other run 2 laps, or 3 laps; or making them run 2 laps with a ball etc…
· The goal of the circuit is to target all main muscles groups through muscular strength training, while also developing endurance (running around the circuit)
2. Endurance Runs with the Ball
· This drill is an endurance exercise that incorporates the ball
· Important to make drills football-specific (for example - using the ball). Start with a short warm-up using the ball before starting this drill
· Groups of four; in two’s standing opposite each other on each 18-yard box
· First player runs with the ball down the field with the ball to the second player, who runs down to the third player, who runs down to the fourth player
· This is repeated 4 times for 1 rep; so, one player goes down and back twice
· Complete 2-3 reps
3. Cool Down
· All sessions should end with a cool-down period featuring some walking/light running and a static stretch
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in more ways than one
sportplan_football
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