Circuit Training for Young Players

7/28/2019 Circuit Training for Young Players

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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.

youth trAininG u12u14

32 SuCCESS in SoCCEr Jaay 2009


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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.





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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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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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Circuit Training for Young Players