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TRAINING

Balance/Core Stability Circuit

Don't forget to warm up before you start!!

Each exercise should be performed for 1min with 30s rest. You should perform this circuit x2.

Too easy? Add in an extra circuit

Yoga Tree

• Stand on one leg then place the sole of the other foot onto standing leg
• Slide the sole of the foot as high as you can up the standing leg, opening out your hip
• Keeping your body and arms straight, raise you arms above your head and put your palms together at the top.
• Look up towards your thumbs and hold the position

Too easy? Raise your foot higher up your standing leg keeping your hip open and knee out to side

 Bridge (with shoulders on ball)

• Sit up straight on Swiss ball, keeping your back straight walk forward until only your shoulders are resting on the ball.
• Your feet should now be about hip width apart, facing forward with knees bent to 90° and body in a straight line from head to knee.
• Your arms should be crossed over your chest.

Too easy? Move your arms above your head.  You could also raise your legs alternately – maintaining a solid core position throughout.

 T-Stand

• Stand on one leg with hands at your side, keeping body as straight as possible, pivot your free leg up at the same time as your body goes down.
• Stop when you are in a straight line from head to toe, with supporting leg also straight – in a T shape!

Too easy? Keeping your core solid, move arms from front to back to create movement or try swimming actions, front crawl, breaststroke etc.

Straight Arm Plank (Hands on ball)

• Same position as plank on floor but hands should be on your Swiss ball.

Too easy? Keeping your core solid, try moving the ball in small circular motions, or see how many of your friends' names you can spell out with the ball in the time.

5-Second Square

• Mark out (or imagine) a square on the ground. For this exercise you will be jumping from one foot to the other in the square, holding each landing (on 1 foot) for 5 seconds.
• First jump left to right in a forward diagonal, then right to left across, left to right in a backwards diagonal, and then finally right to left across.
• Change direction each time

Too easy? Make a bigger square!

Straight Arm Plank (feet on ball)

• Same as above but with shins on the Swiss ball

Kneeling on Ball

• Place your knees and shins on the ball about hip width apart. Put your hands in front also on the ball, lift your feet off the ground and find your balance.
• Slowly take your hands off the ball and raise your body until you’re in a full kneeling position. Hands by your side, back straight, looking forward.

Too easy? Get a friend to pass a ball to you while your kneeling. As you get better, change the direction the ball is being thrown at –you should have to reach but not so far you fall off!!

Reverse Ball Crunchies

• Get yourself into a straight-arm plank position resting your knees on the ball.
• Maintaining a solid core, role ball and your knees into your chest and back out again.

Too easy? Only roll 1 leg in at a time keeping the other one in the air and core solid.  

Strength & Endurance 1

Strength & Endurance 2

Power/Speed Circuit

Cardio-Vascular Training Ideas