As promised, here is the first example of a drill circuit. This one is a simple 3 station circuit to get you started which doesn’t need much equipment.
If you only have a very small group (3-5 people), simply move them around the circuit two to three times together.
3 Drill Day
Goal: Crosstraining, Speed
Duration: 1 hour
Move to training area. Perform the huddle shuffle warmup. Follow up with some range of motion work in preparation for the sprints.
This workout runs like a giant 3 station circuit. Split into clients 4 groups. Groups should contain clients of similar fitness levels. The groups rotate once the clients who just started sprints get half way through (ie. once they finish the 80 metre sprint).
Clients aim to get through as much as possible of their drill before it’s time to switch. Two groups will be on the sprint station at a time. On the change over one group will just have started and the other will continue with their 70m, 60m and 50m sprints.
54 Card Attack
Each card suit signifies a different exercise. Use the card number for reps. Face cards are 10 reps, joker is 15 reps of each exercise.
♥(H) = Yoga Pushups/Dive Bombers.
♦(D) = Squat Jumps.
♠(S) = Situps.
♣(C) = Prone Pulldowns
Duck, Duck, RUN
This one is like DJ’s Indian trail planks. All clients arrange in a circle and perform one isometric exercise. One at a time each client runs around the circle. Clients continue exercising until each of them has run around the circle. If the groups are small, make them hold and then repeat the runs in reverse order. Use the follow exercises or come up with your own.
- Isometric Squat
- Isometric Pushup
Set up 10 cones around 10m apart. Clients must sprint to the furthest cone (100m) and walk/jog back. Clients are to repeat for 90m, 80m, 70m, 60m and 50m.
400m cool down jog and stretch.