Sports Circuit Training – Fitness for Those Who Get Bored Easily!

Fun Sports Workout - Photo by Massimo Finizio

Circuit training can be a great way to get a good workout, especially when participants are self-motivated and perhaps get bored easily. Many of my PE students benefit from practicing basic sports drills that incorporate hand-eye coordination, tips for proper technique, etc. before participating in a game. Circuit training is a great way to accomplish that goal without competing and can encourage a team building spirit.

This circuit training workout includes ten sports-themed stations and works best with at least ten participants and does not take a huge amount of set-up time. It helps to walk through each station and explain what to do at each before starting the workout.

Supplies

• Timer (stopwatch, timer on cell/Smart phone, etc.)
• 4 Bases (can substitute cones or other objects if necessary)
• Cones
• Basketball(s)
• Whiffleball(s)
• Football(s)
• Soccer Ball(s)
• Kickball(s)

Stations

With large groups, set up all ten stations and have participants rotate after six minutes at each station. It helps to have one ball for every two participants in each station. With smaller groups, set up the first five stations and have participants rotate after six minutes (60 minute workout) or 3 minutes (30 minute workout) at each station, then have all participants do each of the last five stations together, rotating as one big group. If you are short on time or want to have longer times at each station, split the workout by doing less stations.

Play upbeat music and stop the music when participants rotate to add variety. Check for safety issues and provide modifications for any participants who might need special accommodations.

Basketball Bounce Pass	·        Pairs face one another ·        Bounce pass back & forth ·        Start close and back up one step after 5 successful bounce passes in a row to add variety
Whiffleball Throw	·        Pairs face one another ·        Throw the whiffleball back & forth ·        Start close and back up one step after 5 successful passes in a row to add variety
Football Toss	·        Pairs face one another ·        Throw the football back & forth ·        Start close and back up one step after 5 successful passes in a row to add variety
Soccer Pass	·        Pairs face one another ·        Kick the soccer ball back & forth ·        Start close and back up one step after 5 successful passes in a row to add variety
Kickball Chest Pass	·        Pairs face one another ·          Pass the kickball back & forth ·        Start close and back up one step after 5 successful passes in a row to add variety
Basketball Dribble	·        Place 5 cones evenly spaced in a straight line ·        Split the group so that half are at each end (at least 2 on one side and 1 on the other side) ·        Dribble the basketball while weaving in and out through the cones ·        Hand off to the first person on the other side who repeats in the opposite direction
Whiffleball Base Run	·        All players stand in a line behind home plate ·        1st player runs or speed walks to 1st base ·        2nd player runs or speed walks to 1st base as 1st player runs or speed walks to 2nd base ·        Continue until player reaches home plate, where he/she will go to the back of the line
Football Lateral Pass Run	·        Place 4 cones in a long rectangular pattern with half of participants at one short end and half at the other ·        Participants work in pairs to pass the football laterally while walking or running to the other side & then hand the football to the next pair who will work in the opposite direction
Soccer Dribble	·        Place 5 cones evenly spaced in a straight line ·        Split the group so that half are at each end (at least 2 on one side and 1 on the other side) ·        Dribble the soccer ball while weaving in and out through the cones ·        Pass to the first person on the other side who repeats in the opposite direction
Kickball Kick	·        Place 4 cones in a long rectangular pattern with half of participants at one short end and half at the other ·        Participant at the front of the line kicks the kickball to the first person on the other side ·        After kicking, participant walks/runs to the back of  the line or add another exercise element by having the kicker to run outside the cones to the back of the line on the other side

Before beginning or changing any fitness routine, check with one's healthcare provider to determine safe exercises for you.

Additional articles:

• How to Make a Healthy Lifestyle Plan – Tips for Success
• Great Exercise Playlist – Old and New Songs for a Fun Workout
• How to Encourage Kids to Exercise and Have Fun Without Competing

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