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Plug in to
the circuit!
Part 1: Circuit training for ages 10 to 14
by Christoph Anrich, athletic coach, German youth national team
Circuit training you may remember on our individual motivation (and how Circuit training is still around, but the
it from high school gym class: First, the carefully our partners were monitoring stations and activities are a little differ-
teacher set up a number of stations (boxes, us), we spent 30 to 45 seconds at each sta- ent these days, as Christoph Anrich shows
ropes, poles, medicine balls, etc.), handed tion sprinting, jumping, climbing, crawl- us. In this two-part series, he transforms
out scoring sheets and divided everyone ing or doing chin-ups. Our partners wrote the old-fashioned circuit into a modern
into pairs. Then he got out the whistle and down our scores, and then it was their turn strength-training program adaptable to
stopwatch, and away we went! Depending to sweat. any age or ability level.
How to run circuit training Target groups and levels Recommended intensity levels
small children four repetitions 90%
After youve explained each station and dem- youth six repetitions 85%
onstrated the exercises, you should be con- adults eight repetitions 80%
stantly monitoring players execution, mak- intermediate training 10 repetitions 70%
ing corrections and adjusting difficulty levels advanced training 12 repetitions 60%
as necessary. two to four sets
Tip: Put a diagram at each station giving a Training methodology conclude with regeneration, cool-down,
brief explanation of the exercise. intense and motivational workouts mobility exercises
positive experiences for all players
Typical objectives individualized training Tip
preventing injury performance monitoring Make a CD or tape with music tracks cor-
correcting muscle imbalances responding to your training intervals. The
building soccer-specific power reserves Exertion levels workout music should be distinctly dif-
(basic/intermediate training) These should be adjusted whenever neces- ferent from the rest music. This frees you
training both maximum and takeoff power sary, but as a general rule: from having to constantly give your players
(advanced training) more intense exercises should be shorter, commands (switch stations, break, next
general fitness (condition training) with longer rest periods exercise, etc.). And using energetic music
health less intense exercises should last longer, your players like helps increase their motiva-
building muscle definition, aesthetics with shorter rest periods tion as well.
2 Coaster hop
Variation
Players hop on soft objects, e.g. foam
squares (still keeping heel off ground).
1 2
Setup Note
Randomly scatter a number of coasters on Heel of hopping foot should never touch
the floor (approximately 12 inches apart). ground.
Execution Targets
Hop on one foot from coaster to coaster. Primarily feet, calves, thighs
Start with the weak foot.
1 2
4 Ball crawl
1 2
Variation
Clamp ball between feet and roll over
to other side without letting ball touch
ground.
1 2 3
6 Ball press
1 2
7 Rope hopscotch
Setup
Lay out two ropes on a mat to form a cross.
Execution
Hop on one foot in each quadrant of the
cross without touching the rope.
Targets
Foot muscles, calves, thighs
1 2 3
Variation
Do a 90-degree turn on each jump.
Note
To maintain balance, keep eyes focused on
a spot on the floor while jumping.
1 2 3
8 Hot sand
Variations
Raise arms and legs and
wave from side to side.
Pause briefly before lower-
ing arms and legs (count
to two).
Note
Breathe evenly; dont hold
your breath!
Starting position
Lie on stomach with arms and legs extended. Hold one ball between
hands and another between feet.
Execution
Raise arms and legs off ground as though lying on burning hot sand.
Targets
Primarily back muscles, shoulders, buttocks
1 2
10 Spider stand
1 2