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