| Get fit to play, don?t play to get fit is a | | | | |
| very well known saying and you should all | | | | Example No Equipment Circuit Training Session |
| know that doing some fitness work along side | | | | |
| your lessons and practise sessions will | | | | Skipping ? cardiovascular & coordination |
| improve your performance as well as making | | | | |
| you less prone to injury. | | | | Press ups - chest, shoulders, arms (esp |
| | | | triceps - serve) and core |
| Well, if you are looking for the perfect way | | | | |
| to train all the components of fitness you | | | | Squats ? quads, glutes, hamstrings, calves |
| need to improve your game in the same | | | | and core/lower back |
| session, then you need look no further than | | | | |
| circuit training. | | | | Crunch ? abdominals esp rectus abdominis |
| | | | |
| Circuit training is an exercise format that | | | | Star Jumps ? leg power, flexibility & |
| normally utilises between 6 and 10 exercises | | | | endurance |
| that are completed one after another (the | | | | |
| circuit!!) for a specified number of | | | | Bench Dips ? triceps, chest and shoulders |
| repetitions or time period before moving onto | | | | |
| the next exercise. The completion of one | | | | Lunges ? hamstrings, glutes and quads |
| exercise and the beginning of the next are | | | | |
| separated by brief timed rest intervals and | | | | Back extension ? lower back |
| each circuit by a longer rest period. The | | | | |
| total number of circuits performed during a | | | | Shuttle runs (sprinting/running continuously |
| training session may vary from two to six | | | | between predetermined points) ? speed |
| depending on your training level (beginner, | | | | endurance |
| intermediate, or advanced), your period of | | | | |
| training and your training objective. | | | | Duration ? start with the following (lower |
| | | | level): 20 seconds work on each exercise with |
| To plan a Session you will need to think | | | | a 30 second recovery between each exercise - |
| about the possible exercises that can be | | | | 3 sets with a 3 minute recovery between each |
| performed with the equipment and space you | | | | circuit |
| have available. In order to ensure that no | | | | |
| two consecutive exercises stress the same | | | | Complete the circuit training session twice a |
| muscle group set up the circuit as follows: | | | | week with at least 48 hours between each |
| | | | session. I suggest you base your training on |
| Total-body, Upper-body, Lower-body, Core | | | | a four week cycle of an easy week, medium |
| Trunk etc. | | | | week, hard week and test/recovery week. |
| | | | |
| It is important to warm up and perform some | | | | The work load can be varied by changing the |
| dynamic stretching exercises and to repeat | | | | number of exercises, duration, sets or |
| this as a cool down after the session. | | | | repetitions. |