1. Circuit Training for Young People L1C in CS&C

2. Apply the principles when dealing with young players Each player should be physically and psychologically ready Every young player is an individual Expectations should be realistic, adaptation may be slow There should not be excessive overload Progression should be cautious General before specific A range of exercise methods should be used All sessions should start with a general and specific warm up and finish with a cool down The training should be planned over a number of years Gains must be maintained

3. Exercise Volume “Volume of training is one of the most important components of training. Under normal circumstances, it must continuously increase year to year as the athletes standard of performance rises” Scholich p 25

4. The Four Major Muscle Groups Legs Abdomen Arms and Shoulders Back and Trunk These are trained sequentially. There may be more than one exercise to stress each particular muscle group

6. Maximum Performance Testing The first test takes place after the athlete has become accustomed to the programme The athlete records the maximum number of repetitions achieved in 30 seconds There is a 30 second break as the athlete enters their score and moves to the next station Recording the athletes’ heart rate is also useful

7. Varying the Exercises The different muscle groups should be subject to various loadings using different exercises. Some exercises should be whole body exercises. Ten exercises will allow for two whole body exercises, plus two exercises for each muscle group.

8. Progression From simple to complex Easy to challenging Familiar to unfamiliar General to specific

9. Exercises for Strength Development Prior to Maturation Trains the Central Nervous System and strength gains are due to improvements in motor coordination  Obstacle courses  Climbing, hanging  Medicine balls  Swiss balls  Sand bags/Power bags  All body weight exercises  Plyometric activities  Partner exercises  Single, alternate leg/arm exercises

10. General School Programmes Start with own body weight exercises Add fixed resistance e.g. medicine ball, dumb bell, “powerbag” partner resistance If using barbells do not use more than 1/3 of body weight. Generally this should be with children who have been through AGS

11. Age Progression 9 – 10 year olds start with station work 11 year olds progress to circuit training via the endurance method, where there is no rest between exercises or laps 12 to 13 year olds will progress to the extensive interval method where the work and rest times are similar and then to the intensive interval method where the number of repetitions is 8 to 12 and the recovery time between 2 & 5 times the work period 12 months after the athlete has gone through PHV they can start to use the repetition method

12. Session Progression Increase the number of repetitions per exercise e.g. R.M./2 to RM/2 + 2 Increase the number of circuit laps e.g. 1 to 2 to 3 Increase the number of exercises per circuit Be careful not to reduce rest periods too greatly as this will alter the aims of the session e.g. away from extensive interval to endurance method

13. Ref: Circuit training for all sports Scholich