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Circuit training you may remember
it from high school gym class: First, the
teacher set up a number of stations (boxes,
ropes, poles, medicine balls, etc.), handed
out scoring sheets and divided everyone
into pairs. Then he got out the whistle and
stopwatch, and away we went! Depending
Strength training
Station training or strength is amiliar to
many players and coaches rom workouts at
the gym. But you dont have to join a health
club to create a soccer-specifc strength cir-
cuit or your players. The exercises in this
series require minimal setup: one mat per
player, a resistance band and a couple o balls
and ropes.
In spite o its simplicity, this setup still
allows you to train every important
muscle group and structure at its sta-tions (see Table 1). Intensity is gen-
erally high (60 to 85 percent), while
durations are short, as training or
longer periods tends to build en-
durance more than strength.
Circuit training saves time
In circuit training, every part o the b
gets a workout, rom head to toe. The tra
ing methods mentioned above allow play
to improve both general and soccer-spec
strength, either individually or in pairs.
All players are constantly active. The var
o exercises provides individualized tra
ing, even or teams containing a wide ra
o ability levels. This insures that each pla
trains at his or her proper level.
When you create your circuit, you shouldrange the stations so that each one train
dierent muscle group than the one be
it. Players move through the circuit in sm
groups (two to our players per station).
sequence should be arranged to minim
waiting times between stations. The reg
alternation o activities gives individual m
cles and muscle groups time to rest be
their next workout.
Balancing rest and exertion
The eectiveness o training is primarily a
tor o intensity. Youll fnd recommended els or this age group in Table 2. Ater a cir
training session, we recommend allowing
to 48 hours or regeneration. A properly
anced and diversifed sequence will motiv
players to stay on the ball, even when
going gets tough.
A side note: Some say soccer players are v
A casual mention o the act that circuit tra
ing is a great way to build muscle defnit
can do wonders or your players motivati
Pluginto
thecircuit!Part 1: Circuit training for ages 10 to 14by Christoph Anrich, athletic coach, German youth national team
With circuit training, you can combineelements such as jumping power,
coordination and orientationin a single session.
C Axel Heimken
on our individual motivation (and how
carefully our partners were monitoring
us), we spent 30 to 45 seconds at each sta-
tion sprinting, jumping, climbing, crawl-
ing or doing chin-ups. Our partners wrote
down our scores, and then it was their turn
to sweat.
Circuit training is still around, but
stations and activities are a little dif
ent these days, as Christoph Anrich sho
us. In this two-part series, he transfor
the old-fashioned circuit into a mod
strength-training program adaptable
any age or ability level.
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How to run circuit training
Ater youve explained each station and dem-
onstrated the exercises, you should be con-stantly monitoring players execution, mak-
ing corrections and adjusting difculty levels
as necessary.
Tip: Put a diagram at each station giving a
brie explanation o the exercise.
Typical objectivespreventing injury
correcting muscle imbalances
building soccer-specifc power reserves
(basic/intermediate training)
training both maximum and takeo power
(advanced training)
general ftness (condition training)health
building muscle defnition, aesthetics
Target groups and levelssmall children
youth
adultsintermediate training
advanced training
Training methodologyintense and motivational workouts
positive experiences or all players
individualized training
perormance monitoring
Exertion levelsThese should be adjusted whenever neces-
sary, but as a general rule:
more intense exercises should be shorter,
with longer rest periodsless intense exercises should last longer,
with shorter rest periods
Recommended intensity levelsour repetitions 90%
six repetitions 85%
eight repetitions 80%10 repetitions 70%
12 repetitions 60%
two to our sets
conclude with regeneration, cool-down
mobility exercises
TipMake a CD or tape with music tracks cor
responding to your training intervals. Th
workout music should be distinctly di
erent rom the rest music. This rees yo
rom having to constantly give your player
commands (switch stations, break, nex
exercise, etc.). And using energetic musyour players like helps increase their motiva
tion as well.
TABLE 1 AFFECTED MUSCLE GROUPS, JOINTS AND PASSIVE STRUCTURES
Muscles Joints Passive structures
cal, shin/oot muscles oot, ankle bones, joint capsules
leg biceps knee, lumbar spine relie o patellar tendon
abductors, quadriceps hips/pelvis relie o spinal discs
abdominal muscles (transverse,
oblique, lateral)pelvis/spine iliotibial band, kneecap
back muscles (lower, middle, upper) lumbar spine, torso, shoulders vertebrae
arm/shoulder muscles (deltoid,
trapezius)shoulders, upper torso joint capsules, rotator cu
TABLE 2 SUGGESTED PARAMETERS FOR STRENGTH TRAINING
Objective Intensity Duration Break Repetitions
power reserves medium to high 3040 seconds45 seconds
joint stabilization25
maximum power high 20 seconds60 seconds
gentle activity23
general condition (U6U12) medium30 seconds
(playul/age-appropriate)
40 seconds
exercises24
general condition (U12U18) medium to high25 seconds
(easy pace)50 seconds 24
general condition (adult) medium to high 20 seconds40 seconds
gentle activity24
maximum and takeo power
(adult)high 15 seconds
6090 seconds
explosive activity24
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1 Windshield wiper
Starting position
Lie on back with arms extended straight
out rom shoulders and palms at on oor.
Clamp ball between eet and extend legs
straight up.
Execution
Gradually lower ball to one side, hold briey
in this position and then return to vertical;
repeat on other side.
Note
Ball/eet must not touch ground.
Targets
Abdominals, back, abductors, adductors
1 2
2 Coaster hop
Setup
Randomly scatter a number o coasters on
the oor (approximately 12 inches apart).
Execution
Hop on one oot rom coaster to coaster.
Start with the weak oot.
Note
Heel o hopping oot should never touch
ground.
Targets
Primarily eet, calves, thighs
1 2
Variation
Players hop on sot objects, e.g. oam
squares (still keeping heel o ground).
CIRCUIT TRAINING FOR AGES 10 TO 14
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3 Orbiting planets
Starting position
Lie on back with knees raised slightly.
Execution
Raise hips and slowly pass ball around them.
Targets
Back, thighs
1 2
Variation
Harder version: Onballs o eet (heels
o ground).
4 Ball crawl
Setup
Put out two boxes fve yards apart, each
with fve or more tennis balls lying next
to it.
Players start out on all ours next to a box.
1 2
Targets
Torso muscles, pectoral girdle, arms
Execution
Pick up a ball, crawl with it on hands and eet
to the other box and throw it in. Then pick up
one o the balls by the second box, etc.
CIRCUIT TRAINING FOR AGES 10 TO 14
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CIRCUIT TRAINING FOR AGES 10 TO 14
5 Log roll with ballStarting position
Lie on side with ball clamped between eet.
Lower arm is extended upward; upper arm may be placed on
ground in ront o body or stability.
Execution
Pick up ball and move it back and orth (write your name in the air,
etc.).
Targets
Lateral abdominal muscles, back, abductors, adductors
Variation
Clamp ball between eet and roll over
to other side without letting ball touch
ground.
21 3
6 Ball press
Starting position
Lie on back with ball clamped between eet. Raise legs and bend
knees so that calves are parallel to oor.
Place palms at on oor beneath lumbar spine.
Raise head.
Execution
Gradually extend legs, pushing ball orward until lumbar spine lits
o ground; then pull back.
Note
Lumbar spine should constantly press against hands (sel-regulation).
1 2
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7 Rope hopscotchSetup
Lay out two ropes on a mat to orm a cros
Execution
Hop on one oot in each quadrant o the
cross without touching the rope.
Targets
Foot muscles, calves, thighs
1 2
Variation
Do a 90-degree turn on each jump.
Note
To maintain balance, keep eyes ocused on
a spot on the oor while jumping.
21 3
3
8 Hot sand
Starting position
Lie on stomach with arms and legs extended. Hold one ball between
hands and another between eet.
Execution
Raise arms and legs o ground as though lying on burning hot sand.
Targets
Primarily back muscles, shoulders, buttocks
Variations
Raise arms and legs and
wave rom side to side.
Pause briey beore lower-
ing arms and legs (count
to two).
Note
Breathe evenly; dont hold
your breath!
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CIRCUIT TRAINING FOR AGES 10 TO 14
10 Spider stand
Starting position
Get into push-up position and raise hips slightly.
Execution
Gradually walk hands and eet outward, away rom each other.
Briey hold maximum extension, then climb back to starting posi-
tion (spider climbing a wall).
Note
Maintain tension while keeping movements smooth and controlled,
not jerky.
Targets
Arms, shoulders, back, legs
1 2
9 Shoulder circles with ball
Starting position
Stand with arms extended to sides and a ball in each hand.
Execution
Circle both arms s imultaneously: one orward, one backward.
Note
Always keep arms at shoulder level.
Targets
Shoulders, arms, upper back
1 2
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