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1. Medicine ball throw: Partner A leans back over a buck or box, and throws a medicine ball with an over arm action following through with his body; partner B collects ball and returns to A: partners change half way. 2. Abdominal curl: Lie on back with knees bent and hands beside the head; curl up and twist touching left knee with right elbow; then repeat touching right knee with left elbow; continue alternating in this way: both partners working. 3. Candle carry: Partner A carries partner B in candle position in front of body over a distance of ten meters; change places and B carries A back to the start. 4. Bench crossover jumping: Stand to one side of the end of a bench, facing along he length of the bench; jump diagonally across the bench and continue jumping from side to side down the bench, turn and repeat in the other direction. Partners work together one after the other. 5. Trunk rotation: In the kneeling position, hold a medicine ball out in front of the body with straight arms. Using a controlled movement, move the medicine ball across to one side rotating the trunk as fully as possible; then move medicine ball right across to the other side always keeping the ball above waist height: both partners working. 6. Square running: Use half a tennis court or similar markings. Start at one corner and run forwards to the end of that side, then run sideways across the court, still facing the same way; then backwards along the next side, and then sideways to return to the starting point; partners alternate with A resting while B is running one square: then change. 7. Straight or bent arm pullover: Use a suitably weighted bar; lie back on a bench to support head, trunk and hips with feet firmly planted on the floor. Hold bar over the chest with arms straight; gently lower the bar one quarter of a circle so that it is behind the head in line with the top of the bench; after a brief pause return the bar to above the head with straight arms. Breathe in as the bar is taken behind the head and out as it is returned above the head. An alternative way of performing this exercise is to adopt the same position with head as near to end of bench as possible. Then, with elbows at right angles, adopt an over-grasp grip on the bar and carry out a similar exercise with the arms bent; lower the bar behind the head; then return the bar to above the head with bent arms. Breathe in when taking bar back over the head and out as it is taken towards the chest: partners change half way. 8. Kangaroo jump: From standing position explosively bring both knees up to the chest and heels to the seat: both partners working. |
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Circuit
training is a widely used and proven method of improving muscular
endurance and, dependent on the type of circuit use, it has been shown to
produce positive changes in general fitness, muscular strength and speed.
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