4 Station Fitness Course
Fitness Circuit Soccer Drill
Circuit of exercises to work on different aspects of a players fitness.
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| None | None | x Good Supply | None |
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Dependant on station and desired intensity. |  |
Poles Hurdles |
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This circuit contains 4 different stations. The group should be split up into four groups and each begins at a station. |
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Station 1: Slalom
Players’ line up behind the top cone. They then proceed to run around each of the poles (or cones if no poles available) in order to the far end, the distance between the poles depends on desired intensity. Once the person in front has completed the first pole then next player should begin. This should be done at full speed and they should keep low in the turns. Once at the bottom cone they can take an active recovery as they run slowly back to the start. Players’ can overtake, if desired, on the active recovery but not during the sprinting element. Continue for the desired time limit.
Station 2: Hurdles
Players line up with the hurdles in front of them. They run through the hurdles, clearing each one with the desired technique. The next player in the line commences once the player in front of them has cleared the second hurdle. Once they reach the end they undergo their active recovery as they return to the start. Players’ can overtake, if desired, on the active recovery but not during the sprinting element. The techniques that can be employed to cover each one include: Double legged jumps, only one leg clearing it each time while other leg goes around the outside or hop over. Continue for the desired time limit.
Station 3: Straight Sprint
Players’ line up at the first gate. They then sprint to the opposite gate. Give the player in front a 5 yard head start before going. Players’ can overtake, if desired, on the active recovery but not during the sprinting element. Continue for the desired time limit and distance covered depends on required intensity.
Station 4: Angled shuttles
Players begin on one of the outside cones. They proceed to simultaneously run into the middle cone (5 yards away); they should all arrive there at the same time. Once there they all turn and run back to the cone to the side of the cone they started on. They then turn again and head back into the centre. Half the time should be spent going clockwise around the cones and the other half going anti-clockwise. Players’ should remain in time (this removes the possibility of collisions occurring), if required designate one of the more energetic trainers as the pace maker, thus ensuring everyone works at an acceptable standard. Continue for desired time limit.
Once the desired time has elapsed the groups should change stations. This movement between stations is their recovery period. Continue changing stations until all groups have had a go at each station.
Intensity can be manipulated by:
Time of recovery and active sets.
Distances of each station.