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Endurance Circuit

Station 1- Ladder Run


At station one, participants go through a series of ladder runs. To
begin the ladder run is a simple run through with both feet touching
each
square as
they
move
through
the
ladder.
Then
follow a
more
complicated pattern, moving two feet inside the ladder to outside
the ladder. Followed by an advanced pattern to test athletes.
Station 2- Skipping
At station two, athletes maintain a consistent and steady pace
skipping style for the full
45 seconds.

Station 3- Suicide
Modified to suit the available area, a suicide run should be
completed. Athletes run from a starting point to a marked line,
return to the starting point and then run to a further line and
continue as designed by the coach or instructor.

Station 4- Overhead Tapping


Station four requires the athlete to hold a ball or weighted medicine
ball above their head and juggle it between their hands while
running through markers. Once the athlete reaches the end of the
markers they continue straight back to the starting point and begin
again.

Station 5Dodging
Athletes at
station five,
should run to the
beginning marker and dodge from
marker to marker. Emphasis is on speed and pushing off hard from
their outside foot. Once athletes reach the end marker they are to
run straight along
the side and begin again.

Station 6- Burpees
Station six is burpees. Athletes should crouch down into position and
then kick their bodies out into a plank position, lower themselves to
the ground and do a push up, then jump to their feet and jump off
the ground and
clap above their
heads.

Station Layout and Set Up


According to the layout and available space, the six stations should
be set up similar to the below diagram. The teacher should
supervise from the outside of the stations enabling them to see all
stations at the same time and not limiting their vision by having
their back to athletes. Teacher/coach should aim to walk around the
perimeter and offer feedback and advice.

References
Daisey, S. (2016). Tips for training speed in young athletes.
Retrieved from http://www.senecapt.com/speed_tips/
Guardian News and Media Limited. (2016). Is it worth it? Skipping.
Retrieved from
http://www.theguardian.com/lifeandstyle/2015/mar/07/isit-worth-it-skipping
Masaryk University Information Centre. (N.d.). File manager.
Retrieved from
http://is.muni.cz/do/rect/el/estud/fsps/ps12/denik/web/img
/?lang=en;so=nx;mapa=1
Pinterest. (N.d). Medicine ball workouts. Retrieved from
https://www.pinterest.com/pin/5207355794278586/
Sporting Excellence. (N.d.). Ladder agility drills. Retrieved from
http://www.sport-fitness-advisor.com/ladder-agilitydrills.html
Sportplan. (N.d.). Sportplan. Retrieved from
http://www.sportplan.net/app/#changeSportPrompt/1008
The Boston Calendar. (N.d.). Cambridgeside hosts Guinness world
record for most burpees in 24 hours. Retrieved from
http://www.thebostoncalendar.com/events/cambridgesidehosts-guinness-world-record-attempt-for-most-burpees-in24-hours

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