> Circuit Square
Set up a square with cones 30m apart from each other
Choose 4 exercises for the kids to complete i.e.
- Push ups
- Lunges
- Squat jumps
- Plank
A time frame for each round i.e 20-30 seconds then a whistle to signal sprint to the next cone.
4-6 rounds, 3 mins rest between rounds.
- Reduce the rest each week
- Change the exercises each week
> Fartlek running Recommended protocol Sprint (75%):Jog (40%)
Week 1: 3 x 4 minute rounds (10:20)
Week 2: 3 x 4 minute rounds (15:15)
Week 3: 4 x 4 minute rounds (20:20)
Week 4: 4 x 4 minute rounds (20:10)
~ 2 minutes off between rounds
Increase duration from here on i.e 3 x 3 minute rounds