Speed strength circuit training
- Level:
- Intermediate
- Duration:
- 30 min
- Recommended age:
- ["cadete","juvenil"]
Description
Complete the stations in pairs, taking turns. Each station is performed 2 times per round, then continue to the next station at a light jog. One set includes 2 rounds (=16 runs). Perform 2-3 sets. After each set, take 3 minutes of active recovery, e.g., light jogging. Station 1: Jump through knee-high hurdles with short ground contact. Sprint forward-backward-forward between the hurdles at the cones. Station 2: Full speed with 1 ground contact alternating right/left through the coordination ladder and rings. Then, sprint through the cone gate. Station 3: Speed dribbling around the square, then slalom around poles without the ball, then sprint through the cones. Station 4: Sprint to the 2nd cone, back to the 1st, sprint to the 3rd cone, back to the 2nd, etc.
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