General Strength and Agility Circuits

Workout Session Plan

Objectives
Increase General Strength
o Each student will be able to perform all the exercises in each circuit for the full 30
second duration of each exercise.
Increase Agility
o Students will be able to execute each agility exercise following the proper progressions
for each agility pattern.
Warm-up Activity (Ascending) - Perform exercises up and down the court
1. Light Jog 4. Butt Kicks 10:10 - 10:15
2. Skips 5. High Knees
3. Lunges w/ Twist
Main Workout
Session Components Session Notes
General Strength 10:15 - 10:30 -Exercises will be 30 seconds with 30 seconds
Circuit 1-Upper Body of rest
o Push Ups -3 stations will be made with 4 exercises each
o Tricep Dips on Bench station
o Bicep Curls
-Students will rotate after all four exercises are
o Dumbbell Overhead Press
complete
Circuit 2-Core w/ Medicine Ball
o Russian Twists -Provide visual demonstrations of each
o Superman exercise as necessary
o Reach Crunches
o Backbend Handoffs -Ensure that each station is monitored by a
Circuit 3-Lower Body coach at all times
o Squats
o Lateral Lunges
o Calf Raises
o Step Ups
General Agility 10:30 - 10:45
-5 minutes per sequence
Big M/ Little M- Sprint, shuffle, shuffle,
backpedal, shuffle.
-Demonstrate agility patterns for each group
Box- Karaoke Patterns
T Shape- Zig Zag, sprint, backpedal, shuffle, -Ensure that each station is monitored by a
sprint. coach at all times
Cool-down
Jog for 1 minute 10:45 - 10:50
Walk for 1 minute
Debrief as a group
Safety Considerations
-Eyes up at all times during agility -Dont overdo workouts
-Keep control of medicine ball -Watch out for other athletes
-Watch out for cones
General Strength and Agility Circuits