By Anthony Hazelwood
Circuit Training can be a very effective method to stimulate and increase anaerobic lactic power. The objective of a lactic power circuit session is to stimulate the system to increase its output or rate of energy production. The following activity has a team of 20 players performing a circuit training activity. The specific fitness target is athletic development while adapting the player’s anaerobic power in a series of exercises.
To begin, four zones are created (20 x 20yds.) with five players located in each area. Each zone will have a specific exercise that needs to be performed continuously:
Station 1: Continuous standard pushups.
Station 2: Continuous standard half squats.
Station 3: Continuous line to line sprints.
Station 4: Continuous mountain climbers.
Each exercise within a station will be performed continuous and for 20 seconds total. Once 20 seconds are performed, the coach will blow the whistle and players will immediately sprint clockwise to the next station. Once arrived, they will immediately perform the next exercise.
When preparing the activity, if needed, concentration and difficulty levels may be increased by having players execute something extra unique by setting more restrictions. Every activity may be modified, and it is up to the coach to be creative. However, it is important to respect the parameters of the exercise time, the rest, the types of actions used and the weekly periodization of the activity.
Area Size: Four stations, Each 20 x 20 yds.
Total Activity Time: 4 minutes and 30 seconds.
Circuit Sets: 3.
Total time of one circuit set: 90 seconds.
Total exercises in one circuit set: 4 stationed exercises.
Time of each exercise: 20 seconds.
Recovery Interval Time between sets: 90 seconds (1:1).
Intensity: High.
Objectives:
• Fitness: Train and improve Lactic power.
• Mental-Emotional: Players fully engaged and concentration is high.
Setup:
• Cones on the field are used to create four stations (20 x 20 yds.).
• Four stations are created:
Station 1: Continuous standard pushups.
Station 2: Continuous standard half squats.
Station 3: Continuous mountain climbers.
Station 4: Continuous line to line sprints.
• Each station is performed for 20 seconds continuously. Once completed players will sprint clockwise to the next station.
• Perform each station for 20 seconds for a total of 90 seconds.
• Rest for 90 seconds with any type of ball passing pattern and then repeat.
• Alternative Exercises:
Station 1: Continuous Triceps Pushup
Station 2: Continuous Burpees.
Station 3: Continuous Bear Crawls.
Station 4: Continuous Backpedal Sprints.
By Anthony Hazelwood
Current Seattle Sounders Academy Performance Coach with previous European academy coaching experience as an assistant fitness and strength/conditioning soccer coach with Levante U.D. (2013-2014) and Getafe SAD CF (2015-2016) in Valencia and Madrid, Spain respectively. A USSF “A” licensed coach with a BSc in Physical Education and an MSc in Sports Training and Nutrition.
