Activities to help improve athletes' conditioning
|Overview||Introduction and safety considerations|
|Exercises and Activities||Circuit training and games to increase aerobic capacity|
|Printable PDF of this session|
Set up eight circuit stations. Athletes get into groups of 4 and have 1-2 minutes at each station. Stations could include:
Use markers positioned at six locations in a rectangular or hexagonal shape. Number the markers one through six (you may wish to mark the cones). When you say "Corners!" players run to a corner of their choice and jog in place. Call out a number, and players at that number must come into the middle and do an activity (stretches, push-up, sit-ups, jumping jacks, etc.) up to 1 minute.
Split your runners into two or more fairly evenly matched teams. Give each team one baton and designate baton handoff locations on the running loop. Place one runner from each team at each handoff location except for the starting position, which should have two runners from each team. Designate which of the two runners will run first for each team. The first runners run to the first handoff location and pass their batons to their teammates. While the first runners stay and rest until the baton comes around again, their teammates run to
the next handoff location, and so on. Watch the video.
Set up three different running stations with cones 20, 30, and 50 yards apart. Athletes run continuously for one minute before taking a break. Increase to three and five minutes.
In groups of four to six, rotate teams every two minutes between the following five stations:
Create a course that incorporates a series of obstacles (e.g. crab walk to the first cone, zigzag around the next cone, run sideways to another cone, jump rope five times, sprint back to the line). Split runners up into equally matched teams. On your command, the first runner from each team starts. As they finish, the next runner on their team starts, and so on, until all runners have gone. Watch the video.
Split your team into groups of five to 12 runners of roughly equal ability. Give each group a baton. Have kids run in a single-file line at a slow pace. While running, kids pass the baton back so it travels to the end of the line. After getting the baton, the last runner sprints to the front of the line. Once at the front, this new leader begins passing the baton back, and so on. For a more playful version, decide on a subject category (e.g. colors) and have each runner call out something that falls within that category as they sprint to the front of
the line. Watch the video.