Special Olympics Football Coaches Quick Start Guide Sample Circuit Training Routines When prescribing exercises you need to focus on the exercises that will help the specific needs of your athlete in a particular position. The table below is a basic guideline to help get you started. These exercises can be incorporated into a training circuit to provide a variety of exercises for all your athletes that will be fun to do. Change the exercises a little, if you notice that an athlete has mastered the exercise and is getting bored. Example All athletes Forwards, Midfielders (power-oriented athletes) Defense Goalies Agility & Conditioning Abdominal & Back can benefit from Agility & Conditioning Plyometrics Plyometrics Visual Reaction Drills Using conditioning circuits takes the pressure off athletes by focusing on the time at each station, not the number of repetitions. The goal is to get the athletes to do as many reps as they can, as correctly as they can, in the specified time. Exercise Push-ups Crunches Leg raises Lunges Triceps dip Running Duration 30 seconds 30 seconds 1 minute 30 seconds 30 seconds 1 ½ minutes General Conditioning Circuit – Sample Number of circuits: Time at each station: Recovery between exercises: Recovery between circuits: 1-5 30 seconds to 1½ minutes 15-45 seconds 2-5 minutes 12 Football Quick Start Guide – September 2004