Circuit Training

Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Planning

Identify on paper 3 to 4 circuits of 6 to 10 exercise that can be performed with the available resources. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups.

The exercise circuit should be set up so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body etc. For each circuit I have a set of linoleum squares (6 inches by 6 inches) with an exercise written on each that I lay by the equipment to indicate to the athletes the required exercise at each stage of the circuit. You could use plain card or paper and include an explanation as to how to perform the exercise, duration and recovery

It is important to conduct a warm up at the start of the session and a cool down at the end of the session.

The following are examples of exercises that can be used in a circuit training session:

• Upper-body
  • Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up
• Core & trunk
  • Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise
• Lower-body
  • Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat
• Total-body
  • Burpees, Treadmills, Squat thrusts, Skipping

Example Circuit Training Sessions

6 Exercises

• Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips

8 Exercises

• Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips, Shuttle runs, Back extension chest raise

Duration

• 20 to 30 seconds work on each exercise with a 30 second recovery between each exercise
• 3 to 5 sets with a 3 minute recovery between each set

The duration can be based on time (e.g. 30 seconds) or set to half the number of repetitions of the exercise the athlete can complete in 60 seconds of 100% effort.

If training is based on the number of repetitions then regular testing (e.g. every 4 weeks) will need to be carried out to determine the maximum number of repetitions that can be completed in 60 seconds for each exercise.

Training can be based on a four week cycle comprising of an easy week, medium week, hard week and test/recovery week. The workload can be varied by changing the number of exercises, duration, sets or repetitions and recovery time.

A selection of upper body, core and trunk, lower body and total body exercises are available on the Circuit Training Exercises page.

Example program

Identify a circuit of 8 0r 10 exercises so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body, Upper-body, Lower-body, Core & Trunk

	Exercise		Circuits
Week	Work	Rest	Number	Rest
1	20 sec	20 sec	2	2 min
2	30 sec	30 sec	2	2 min
3	40 sec	40 sec	2	3 min
4	20 sec	20 sec	3	2 min
5	30 sec	30 sec	3	2 min
6	30 sec	30 sec	4	2 min
7	40 sec	40 sec	3	3 min
8	30 sec	30 sec	3	2 min

Complete the circuit training session twice a week with at least 48 hours between each session. If you are carrying out other training on the same day then the circuit session should follow, with a suitable recovery period, the other session.

The following is an example circuit of ten exercises. Exercise cards could be made up for each station explaining the exercise, duration and recovery.

Advantages and Disadvantages

Advantages of circuit training are:

• Develops strength and endurance
• Appropriate form of training for most sports
• Can be adjusted to suit age, fitness and health of the athlete
• Exercises are simple enough to make each athlete feel a sense of achievement in completing them
• A wide range of exercises to select from which will maintain the athlete's enthusiasm

Disadvantages of circuit training are:

• Many exercises require specialised equipment - e.g. gym equipment
• Ample space required to set up the circuit exercises & equipment
• In general can only be conducted where appropriate facilities/equipment are available
• Use of additional equipment requires appropriate health and safety monitoring

Stage Training

In stage training, the required number of repetitions and sets are performed for each exercise before moving to the next exercise. A rest is allowed between each set (e.g. 30 seconds). The number of repetitions can be based on time (e.g. 20 seconds) or set to one third of the number the athlete can complete in 60 seconds of 100% effort. The number of sets - five to eight.

Training Sessions

Anderson (2000)^[1] proides some example training sessions.

Basic Endurance Circuit

Warm up with 10 to 15 minutes of easy jogging, swimming or cycling, and then perform the following exercises in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

1. Run 400 metres at current 5k race pace (if you're a swimmer, swim 100 metres at high intensity; if you're a cyclist pedal for 1600 metres at a high rate of speed)
2. Do 5 chin-ups
3. Complete 36 abdominal crunches
4. Perform 15 squat thrusts with jumps (burpees)
5. Do 15 press-ups
6. Complete 30 body-weight squats (fast)
7. Run 400 metres at 5k pace again (if you're a swimmer or cyclist, see step 1)
8. Do 12 squat and dumbbell presses (with 10-pound dumbbells)
9. Complete 10 feet-elevated press-ups
10. Perform 36 low-back extensions
11. Do 15 bench dips
12. Complete 15 lunges with each leg
13. Run 400 metres at 5k pace again (if you are a swimmer or cyclist, see step 1)
14. Repeat steps 2 to 13 one more time (for two circuits in all), and then cool down with about 15 minutes of light jogging, swimming, or cycling.

Once your fitness and strength have increased so much that the above circuit sessions are no longer challenging, you can then move on to a more challenging circuit workout, as follows :

Warm up with two miles of easy running, and then perform the following exercises in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

1. Run 400 metres at 5k race pace
2. Complete 8 high bench step ups with jumps
3. Do 6 plyometric press ups
4. Perform 3 series of the 6 way lunge with arm drop
5. Complete 8 reps of the hanging scissors plus double knee raise
6. Do 12 one leg squats with hops
7. Perform 8 prone trunk extensions with arm raises
8. Run 400 metres at 5k race pace
9. Repeat steps 2 to 8 once more (for two circuits in all), and then cool down with 2 miles of easy ambling.

5k Circuit

Warm up with two miles of easy running, follow with some stretching routines and then perform the following activities in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

1. Run 4 x 100 metres at close to top speed, with short recoveries
2. Run 200 metres (or ¼ mile) at 5k race pace
3. Complete 20 squat thrusts with jumps (burpees).
4. Do 15 "side sit ups" on your left side and then 15 on your right. To complete a side sit up, lie on your left side with your left leg flexed at the knee and lying under your right leg, which is straight. Let the left side of your upper torso lie relaxed on the ground, and fold your arms over the front of your trunk. Then, slowly raise your torso with a twisting motion so that you end up with your torso upright and perpendicular to the ground, and your chest and face facing forward. Slowly lower your upper torso back to the starting position on the ground (don't let your upper body plummet downward in an uncontrolled manner!) to complete one rep. Complete 15 sit ups with your left side down and then shift over to the right for 15 more.
5. Perform 20 lunges with each leg. Do each lunge from a six inch platform or step, so that the forward, lunging foot undergoes an exaggerated downward acceleration.
6. Run 400 metres at 5k pace.
7. Do 15 feet elevated press ups.
8. Complete 15 one leg squats with your right leg and then 15 more with your left
9. Perform 30 low back extensions with a twisting motion (I, instead of lifting your upper body straight up as you lie flat on the ground with your belly touching earth, your arms at your sides, and your palms on the ground, lift and twist your upper body to the right during the first rep, lift and twist your torso to the left during the second, to the right during the third, hectic. Naturally, you will need to untwist your upper body each time your trunk moves back toward the ground so that your stomach and chest, not your sides, touch the ground. Always do this rhythmically and smoothly, while maintaining good control.
10. Run 400 metres at 5k pace.
11. Carry out 20 bench dips.
12. Hop on your right foot, covering 20 metres as fast as you can; then do the same on your left foot.
13. Complete 15 high bench step ups with each leg.
14. Run 1600 metres at 5k pace
15. Repeat steps 3 to 14 one more time (for two circuits in all), and then cool down with 2 miles of light jogging

Half Marathon Circuit

Warm up with two miles of easy running, follow with some stretching routines and then perform the following activities in order. Move quickly from exercise to exercise, but don't perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

1. 5 x 100 metres at close to top speed, with short recoveries
2. Run one mile at your goal half-marathon velocity
3. Complete 20 squat thrusts with jumps (burpees)
4. Do 70 abdominal crunches
5. Perform 20 lunges with each leg, with your no lunging foot on a step or platform which is about six inches off the ground.
6. Carry out 70 low back extensions
7. Do 20 press-ups
8. Complete 15 one leg squats with your right leg and then 15 more with your left
9. Run one mile at goal half marathon velocity
10. Carry out 30 bench dips
11. Complete 15 high bench step ups with each leg
12. Jump 100 times in place, getting your propulsive force from your ankles, not your knees, and carrying out the last 30 jumps at an especially quick tempo (for all 100 jumps, don't try for great height - your feet should only come off the ground a few inches; what you're really looking for is quick reaction with the ground, I, minimised ground contact times)
13. Carry out 30 cross body leg swings with each leg. To do these, lean slightly forward with your hands on a wall (or other support) and your full body weight on your left leg. Then, swing your right leg to the left in front of your body, pointing your toes upward as your foot reaches its farthest point of motion. After this, swing your right leg back to the right as far as comfortably possible, again pointing your toes up as your foot reaches it final point of movement. Repeat this overall motion 30 times before performing 30 reps with your left leg
14. Run one mile at goal half-marathon velocity
15. Repeat steps 3 to 14 one more time (for two circuits in all), and then cool down with two miles of light jogging

Marathon Circuit

Warm up with two miles of easy running, follow with some stretching routines and then perform the following activities in order. Move quickly from exercise to exercise, but don't perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

• 1. Run 800 metres at what feels like 10K intensity
• 2. Complete 15 burpees (squat thrusts with jumps)
• 3. Perform 12 press ups
• 4. Do 12 one leg squats with each leg
• 5. Run 800 metres at a little faster than marathon speed
• 6. Carry out 50 abdominal crunches
• 7. Complete 12 lunges with each leg
• 8. Perform 50 low back extensions
• 9. Run 800 metres at a little faster than goal marathon speed
• 10. Do 12 feet elevated press ups
• 11. Do 15 bench dips
• 12. Carry out 12 high bench step ups
• 13. Run 1600 metres at a little faster than goal marathon speed
• 14. Repeat steps 2 to 13 twice more (for three circuits in all)
• 15. Cool down with two miles of easy running

These circuits build a tremendous foundation of whole body strength and fatigue resistance, both of which are critically important for marathon running. The circuits also improve efficiency while running at marathon intensity and help to raise lactate threshold. Finally, the marathon circuits enhance your ability to run at goal marathon tempo when you are very tired, and they are a tremendous confidence builder.

Alternative Approach

Over the 30+ years as a coach Frank Hourly has experimented with different methods of circuit training and the one that he found gave the best results is called muscle fatigue saturation.

The athlete completes three sets of maximum repetitions of each exercise with a one minute recovery between each set and two minutes recovery between each exercise.

In the first week, one exercise is done each day, second week two exercises each day, third week three exercises and so on up to the seventh week when 7 exercises are completed each day. The first week could comprise of: Day 1 - Press Ups, Day 2 - Abdominally, Day 3 - One Leg Squats, Day 4 - Squat Thrusts, Day 5 - Chin the Bar, Day 6 - Step Ups, Day 7 - Dips.

After the seventh week the seven exercises are completed every other day during the general training phases and then once a week during the specific training phases.

This following link provides a template of the exercises, day by day for each of the seven weeks.

Referenced Material

1. ANDERSON, O. (2000) You may (mistakenly) think this training method is old hat. Peak Performance, 133, p. 1-6

Page Reference

The reference for this page is:

• MACKENZIE, B. (1997) Circuit Training [WWW] Available from: http://www.brianmac.co.uk/circuit.htm [Accessed 13/3/2013]

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Strength - Articles
• Strength - Literature Reviews
• Strength Training
• Weight Training

Additional Sources of Information

For further information on this topic see the following:

• BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies in Physical Education and Sport. UK: Thomas Nelson & Sons Ltd.
• DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK: Harcourt Publishers Ltd.
• McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins
• BEASHEL, P. & TAYLOR, J. (1997) The World of Sport Examined. UK: Thomas Nelson & Sons Ltd.
• GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford; Heinemann Educational Publishers
• BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann Educational Publishers
• BREWER, C (2005) Strength and Conditioning for games players. UK; Coachwise Business Solution.
• CHU, D. (1996) Explosive Power and Strength. USA; Human Kinetics Publishers, Inc.
• BOMPA, T. & CORNACCHIA, L. (1998) Serious Strength Training. USA; Human Kinetics Publishers, Inc.
• DELAVIER, F. (2001) Strength Training Anatomy. USA; Human Kinetics Publishers, Inc.
• PAULETTO, B. (1991) Strength Training for Coaches. USA; Human Kinetics Publishers, Inc.
• WINCH, M. (2004) Strength Training for Athletes. UK; Stanley L. Hunt Ltd.
• TENKE, Z. & HIGGINS, A. (1999) Medicine Ball Training. Canada; Sport Book Publishers
• SCHOLICH, M. (1999) Circuit Training for all Sports. Canada; Sport Book Publishers

Read More

Circuit Training

Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Planning

Identify on paper 3 to 4 circuits of 6 to 10 exercise that can be performed with the available resources. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups.

The exercise circuit should be set up so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body etc. For each circuit I have a set of linoleum squares (6 inches by 6 inches) with an exercise written on each that I lay by the equipment to indicate to the athletes the required exercise at each stage of the circuit. You could use plain card or paper and include an explanation as to how to perform the exercise, duration and recovery

It is important to conduct a warm up at the start of the session and a cool down at the end of the session.

The following are examples of exercises that can be used in a circuit training session:

• Upper-body
  • Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up
• Core & trunk
  • Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise
• Lower-body
  • Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat
• Total-body
  • Burpees, Treadmills, Squat thrusts, Skipping

Example Circuit Training Sessions

6 Exercises

• Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips

8 Exercises

• Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips, Shuttle runs, Back extension chest raise

Duration

• 20 to 30 seconds work on each exercise with a 30 second recovery between each exercise
• 3 to 5 sets with a 3 minute recovery between each set

The duration can be based on time (e.g. 30 seconds) or set to half the number of repetitions of the exercise the athlete can complete in 60 seconds of 100% effort.

If training is based on the number of repetitions then regular testing (e.g. every 4 weeks) will need to be carried out to determine the maximum number of repetitions that can be completed in 60 seconds for each exercise.

Training can be based on a four week cycle comprising of an easy week, medium week, hard week and test/recovery week. The workload can be varied by changing the number of exercises, duration, sets or repetitions and recovery time.

A selection of upper body, core and trunk, lower body and total body exercises are available on the Circuit Training Exercises page.

Example program

Identify a circuit of 8 0r 10 exercises so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body, Upper-body, Lower-body, Core & Trunk

	Exercise		Circuits
Week	Work	Rest	Number	Rest
1	20 sec	20 sec	2	2 min
2	30 sec	30 sec	2	2 min
3	40 sec	40 sec	2	3 min
4	20 sec	20 sec	3	2 min
5	30 sec	30 sec	3	2 min
6	30 sec	30 sec	4	2 min
7	40 sec	40 sec	3	3 min
8	30 sec	30 sec	3	2 min

Complete the circuit training session twice a week with at least 48 hours between each session. If you are carrying out other training on the same day then the circuit session should follow, with a suitable recovery period, the other session.

The following is an example circuit of ten exercises. Exercise cards could be made up for each station explaining the exercise, duration and recovery.

Advantages and Disadvantages

Advantages of circuit training are:

• Develops strength and endurance
• Appropriate form of training for most sports
• Can be adjusted to suit age, fitness and health of the athlete
• Exercises are simple enough to make each athlete feel a sense of achievement in completing them
• A wide range of exercises to select from which will maintain the athlete's enthusiasm

Disadvantages of circuit training are:

• Many exercises require specialised equipment - e.g. gym equipment
• Ample space required to set up the circuit exercises & equipment
• In general can only be conducted where appropriate facilities/equipment are available
• Use of additional equipment requires appropriate health and safety monitoring

Stage Training

In stage training, the required number of repetitions and sets are performed for each exercise before moving to the next exercise. A rest is allowed between each set (e.g. 30 seconds). The number of repetitions can be based on time (e.g. 20 seconds) or set to one third of the number the athlete can complete in 60 seconds of 100% effort. The number of sets - five to eight.

Training Sessions

Anderson (2000)^[1] proides some example training sessions.

Basic Endurance Circuit

Warm up with 10 to 15 minutes of easy jogging, swimming or cycling, and then perform the following exercises in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

1. Run 400 metres at current 5k race pace (if you're a swimmer, swim 100 metres at high intensity; if you're a cyclist pedal for 1600 metres at a high rate of speed)
2. Do 5 chin-ups
3. Complete 36 abdominal crunches
4. Perform 15 squat thrusts with jumps (burpees)
5. Do 15 press-ups
6. Complete 30 body-weight squats (fast)
7. Run 400 metres at 5k pace again (if you're a swimmer or cyclist, see step 1)
8. Do 12 squat and dumbbell presses (with 10-pound dumbbells)
9. Complete 10 feet-elevated press-ups
10. Perform 36 low-back extensions
11. Do 15 bench dips
12. Complete 15 lunges with each leg
13. Run 400 metres at 5k pace again (if you are a swimmer or cyclist, see step 1)
14. Repeat steps 2 to 13 one more time (for two circuits in all), and then cool down with about 15 minutes of light jogging, swimming, or cycling.

Once your fitness and strength have increased so much that the above circuit sessions are no longer challenging, you can then move on to a more challenging circuit workout, as follows :

Warm up with two miles of easy running, and then perform the following exercises in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

1. Run 400 metres at 5k race pace
2. Complete 8 high bench step ups with jumps
3. Do 6 plyometric press ups
4. Perform 3 series of the 6 way lunge with arm drop
5. Complete 8 reps of the hanging scissors plus double knee raise
6. Do 12 one leg squats with hops
7. Perform 8 prone trunk extensions with arm raises
8. Run 400 metres at 5k race pace
9. Repeat steps 2 to 8 once more (for two circuits in all), and then cool down with 2 miles of easy ambling.

5k Circuit

Warm up with two miles of easy running, follow with some stretching routines and then perform the following activities in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

1. Run 4 x 100 metres at close to top speed, with short recoveries
2. Run 200 metres (or ¼ mile) at 5k race pace
3. Complete 20 squat thrusts with jumps (burpees).
4. Do 15 "side sit ups" on your left side and then 15 on your right. To complete a side sit up, lie on your left side with your left leg flexed at the knee and lying under your right leg, which is straight. Let the left side of your upper torso lie relaxed on the ground, and fold your arms over the front of your trunk. Then, slowly raise your torso with a twisting motion so that you end up with your torso upright and perpendicular to the ground, and your chest and face facing forward. Slowly lower your upper torso back to the starting position on the ground (don't let your upper body plummet downward in an uncontrolled manner!) to complete one rep. Complete 15 sit ups with your left side down and then shift over to the right for 15 more.
5. Perform 20 lunges with each leg. Do each lunge from a six inch platform or step, so that the forward, lunging foot undergoes an exaggerated downward acceleration.
6. Run 400 metres at 5k pace.
7. Do 15 feet elevated press ups.
8. Complete 15 one leg squats with your right leg and then 15 more with your left
9. Perform 30 low back extensions with a twisting motion (I, instead of lifting your upper body straight up as you lie flat on the ground with your belly touching earth, your arms at your sides, and your palms on the ground, lift and twist your upper body to the right during the first rep, lift and twist your torso to the left during the second, to the right during the third, hectic. Naturally, you will need to untwist your upper body each time your trunk moves back toward the ground so that your stomach and chest, not your sides, touch the ground. Always do this rhythmically and smoothly, while maintaining good control.
10. Run 400 metres at 5k pace.
11. Carry out 20 bench dips.
12. Hop on your right foot, covering 20 metres as fast as you can; then do the same on your left foot.
13. Complete 15 high bench step ups with each leg.
14. Run 1600 metres at 5k pace
15. Repeat steps 3 to 14 one more time (for two circuits in all), and then cool down with 2 miles of light jogging

Half Marathon Circuit

Warm up with two miles of easy running, follow with some stretching routines and then perform the following activities in order. Move quickly from exercise to exercise, but don't perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

1. 5 x 100 metres at close to top speed, with short recoveries
2. Run one mile at your goal half-marathon velocity
3. Complete 20 squat thrusts with jumps (burpees)
4. Do 70 abdominal crunches
5. Perform 20 lunges with each leg, with your no lunging foot on a step or platform which is about six inches off the ground.
6. Carry out 70 low back extensions
7. Do 20 press-ups
8. Complete 15 one leg squats with your right leg and then 15 more with your left
9. Run one mile at goal half marathon velocity
10. Carry out 30 bench dips
11. Complete 15 high bench step ups with each leg
12. Jump 100 times in place, getting your propulsive force from your ankles, not your knees, and carrying out the last 30 jumps at an especially quick tempo (for all 100 jumps, don't try for great height - your feet should only come off the ground a few inches; what you're really looking for is quick reaction with the ground, I, minimised ground contact times)
13. Carry out 30 cross body leg swings with each leg. To do these, lean slightly forward with your hands on a wall (or other support) and your full body weight on your left leg. Then, swing your right leg to the left in front of your body, pointing your toes upward as your foot reaches its farthest point of motion. After this, swing your right leg back to the right as far as comfortably possible, again pointing your toes up as your foot reaches it final point of movement. Repeat this overall motion 30 times before performing 30 reps with your left leg
14. Run one mile at goal half-marathon velocity
15. Repeat steps 3 to 14 one more time (for two circuits in all), and then cool down with two miles of light jogging

Marathon Circuit

Warm up with two miles of easy running, follow with some stretching routines and then perform the following activities in order. Move quickly from exercise to exercise, but don't perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

• 1. Run 800 metres at what feels like 10K intensity
• 2. Complete 15 burpees (squat thrusts with jumps)
• 3. Perform 12 press ups
• 4. Do 12 one leg squats with each leg
• 5. Run 800 metres at a little faster than marathon speed
• 6. Carry out 50 abdominal crunches
• 7. Complete 12 lunges with each leg
• 8. Perform 50 low back extensions
• 9. Run 800 metres at a little faster than goal marathon speed
• 10. Do 12 feet elevated press ups
• 11. Do 15 bench dips
• 12. Carry out 12 high bench step ups
• 13. Run 1600 metres at a little faster than goal marathon speed
• 14. Repeat steps 2 to 13 twice more (for three circuits in all)
• 15. Cool down with two miles of easy running

These circuits build a tremendous foundation of whole body strength and fatigue resistance, both of which are critically important for marathon running. The circuits also improve efficiency while running at marathon intensity and help to raise lactate threshold. Finally, the marathon circuits enhance your ability to run at goal marathon tempo when you are very tired, and they are a tremendous confidence builder.

Alternative Approach

Over the 30+ years as a coach Frank Hourly has experimented with different methods of circuit training and the one that he found gave the best results is called muscle fatigue saturation.

The athlete completes three sets of maximum repetitions of each exercise with a one minute recovery between each set and two minutes recovery between each exercise.

In the first week, one exercise is done each day, second week two exercises each day, third week three exercises and so on up to the seventh week when 7 exercises are completed each day. The first week could comprise of: Day 1 - Press Ups, Day 2 - Abdominally, Day 3 - One Leg Squats, Day 4 - Squat Thrusts, Day 5 - Chin the Bar, Day 6 - Step Ups, Day 7 - Dips.

After the seventh week the seven exercises are completed every other day during the general training phases and then once a week during the specific training phases.

This following link provides a template of the exercises, day by day for each of the seven weeks.

Referenced Material

1. ANDERSON, O. (2000) You may (mistakenly) think this training method is old hat. Peak Performance, 133, p. 1-6

Page Reference

The reference for this page is:

• MACKENZIE, B. (1997) Circuit Training [WWW] Available from: http://www.brianmac.co.uk/circuit.htm [Accessed 13/3/2013]

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Strength - Articles
• Strength - Literature Reviews
• Strength Training
• Weight Training

Additional Sources of Information

For further information on this topic see the following:

• BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies in Physical Education and Sport. UK: Thomas Nelson & Sons Ltd.
• DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK: Harcourt Publishers Ltd.
• McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins
• BEASHEL, P. & TAYLOR, J. (1997) The World of Sport Examined. UK: Thomas Nelson & Sons Ltd.
• GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford; Heinemann Educational Publishers
• BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann Educational Publishers
• BREWER, C (2005) Strength and Conditioning for games players. UK; Coachwise Business Solution.
• CHU, D. (1996) Explosive Power and Strength. USA; Human Kinetics Publishers, Inc.
• BOMPA, T. & CORNACCHIA, L. (1998) Serious Strength Training. USA; Human Kinetics Publishers, Inc.
• DELAVIER, F. (2001) Strength Training Anatomy. USA; Human Kinetics Publishers, Inc.
• PAULETTO, B. (1991) Strength Training for Coaches. USA; Human Kinetics Publishers, Inc.
• WINCH, M. (2004) Strength Training for Athletes. UK; Stanley L. Hunt Ltd.
• TENKE, Z. & HIGGINS, A. (1999) Medicine Ball Training. Canada; Sport Book Publishers
• SCHOLICH, M. (1999) Circuit Training for all Sports. Canada; Sport Book Publishers

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Attentional Focus and Self-Talk

ttentional Focus and Best Use of Self-Talk in Closed Skill Tasks International rugby stars and place kickers Dan Carter, Ronan O Gara and Jonny Wilkinson, among many others place the ball, set themselves, say something to themselves and mostly go about their business and put the ball between the posts.
So what exactly are they saying and why?
Research has shown that the use of psychological techniques can enhance sporting performance (Krane & Williams, 2006). Use of psychological techniques, cognitive strategies or mental training has been commonly used by high performance athletes for many years. Aided by the growth and development of sport psychology research in recent times, systematic cognitive strategies have become even more common-place as athletes seek out ways to improve performance and gain advantages over opponents. One mental strategy frequently used by athletes is self-talk (Hardy Oliver & Todd, 2009).
Self-talk has been shown to be beneficial for the learning of motor skills (Hardy, 2006). It can be defined as verbalization or statements athletes repeat to themselves prior to or during skill execution. These verbalization may be designed to affect motivation, attentional control, concentration and information processing. Landin (1994) suggested that the use of appropriate cue words may aid task focus by increasing focus on task relevant stimuli. Hardy (2006) suggests that the use of cue words may help athletes adjust their focus of attention towards a more appropriate attentional focus for completion of tasks.
Much empirical research has been carried out investigating the impact of such statements. Much of this has focused on motivational and instructional self talk. Motivational self talk tends to boost confidence and belief in one’s ability helping to raise performance while instructional tends to divert focus of attention on to certain elements of a movement to increase attentional focus and help task execution accordingly.
Wulf et al’s attentional focus work draws a distinction between internal and external focus and shows that for skilled athletes, an external focus is better than an internal focus of attention. This may because an internal focus of attention draws attention towards little pieces of movement, thus reducing automaticity of that same movement.
Very little empirical research has differentiated between the different types of self-talk for skilled athletes in sporting tasks. Of such investigations, only power based motor tasks have been utilized. Both examples (Todd and McGuigan (2008) in a rugby power jump task & Goudas, Hatzidimitriou and Kikidi (2006) in a shot putt task) found that motivational self-talk was best.
Interestingly, no work has differentiated between the different types of self-talk for skilled athletes in closed skill tasks. That is until now.
New and yet unpublished research (Begley & Hardy) distinguishes that the most appropriate type of attentional focus will be dependent on the skill level of the performer. Using 40 inter-county level Gaelic Football free takers , this research investigated the differences between externally focused instructional self-talk (EFIST) and motivational self-talk (MST).
It is noteworthy that a two way ANOVA of data shows significant results favouring MST over EFIST in the skilled condition (see Fig.1). As this accuracy based study and all of the existing power based task research using skilled athletes (Edwards et al (2008) and Goudas et al, (2006)) replicate each other’s findings, it may be that motivational self-talk may exceed externally focused instructional self-talk in all tasks for skilled athletes by boosting athletes’ confidence and reinforcing belief in natural movement processes and well-honed skills.
This will have ramifications for all sport psychologists working with elite level performers on closed skill tasks such as American football field goal, basketball free throw, rugby place kickers, dead ball specialists in soccer, GAA free takers, golfers, snooker and darts players.
As it stands, certain psychologists, based on Wulf et al’s previous work have been guiding their athletes towards an external focus of attention. While it may augment what the athlete is already doing, it may not be the most effective way.
For more information, contact Elite Performance Sport Psychology at link below.
Elite Performance Sport Psychology Facebook Page
Keith Begley
MSc Applied Sport & Exercise Psychology.

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Mental Training and Performance Enhancement

Written by Mike Edger, 

For some athletes, mental training is an untouched avenue to improve sports performance. Many athletes do not understand mental training and may be skeptical about its value.Even if you as a parent understand the importance of mental toughness in your young athletes, your kids might resist it. If kids do not “buy in” to mental training, they will not reap the benefits it provides. We teach sports parents and coaches how to encourage their kids to have a strong mental game.
Many athletes don’t realize that resources are available to improve their mental game. When under performing or in a slump, most athletes are quick to change other aspects of their performance, such as coaching, equipment, or strategy before realizing that the challenges they face deal with the mental game. We encourage parents and coaches to be proactive and teach kids mental game skills early instead of waiting for kids to develop performance issues and mental game barriers.
How can parents educate their kids about mental game skills? First, start by giving examples of other young athletes who have strong mental game skills. A young basketball player might keep shooting even though he made mistakes early in the game. A young hockey player might stay focused when fans are cheering. A young golfer can learn to react with composure after missing a short putt or hitting a bad shot. Many high- level athletes use mental coaches to help them cope with pressure, improve confidence and focus.

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Endurance Training

What is the objective of endurance training?

The objective of endurance training is to develop the energy production systems to meet the demands of the event.

What are the energy production systems?

Adenosine triphosphate (ATP) is a chemical compound that supplies energy for muscular contraction. Actively contracting muscles obtain ATP from glucose stored in the blood stream and the breakdown of glycogen stored in the muscles. Exercising for long periods of time will require the complete oxidation of carbohydrates or free fatty acids in the mitochondria.

What types of endurance are there?

The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength endurance. A sound basis of aerobic endurance is fundamental for all events.

Work conducted by Gastin (2001)^[1] provides estimates of anaerobic and aerobic energy contribution during selected periods of maximal exercise (95% effort).

Duration	% Aerobic	% Anaerobic
0-10 seconds	6	94
0-15 seconds	12	88
0-20 seconds	18	82
0-30 seconds	27	73
0-45 seconds	37	63
0-60 seconds	45	55
0-75 seconds	51	48
0-90 seconds	56	44
0-120 seconds	63	37
0-180 seconds	73	27
0-240 seconds	79	21

Aerobic Endurance

During aerobic (with oxygen) work, the body is working at a level that the demands for oxygen and fuel can be meet by the body's intake. The only waste products formed are carbon dioxide and water which are removed by sweating and breathing.

Aerobic endurance can be sub-divided as follows:

• Short aerobic - 2 minutes to 8 minutes (lactic/aerobic)
• Medium aerobic - 8 minutes to 30 minutes (mainly aerobic)
• Long aerobic - 30 minutes + (aerobic)

Aerobic endurance is developed using continuous and interval running.

• Continuous duration runs to improve maximum oxygen uptake (VO2max)
• Interval training to improve the heart as a muscular pump

Aerobic threshold

The aerobic threshold, point at which anaerobic energy pathways start to operate, is around 65% of maximum heart rate. This is approximately 40 beats lower than the anaerobic threshold. The aerobic thresholds of untrained males range from 35 to 65% VO2max^[2].

Anaerobic endurance

During anaerobic (without oxygen) work, involving maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on the stored reserves of fuel. The muscles, being starved of oxygen, take the body into a state known as oxygen debt and lactic starts to accumulate in the muscles. This point is known as the lactic threshold or anaerobic threshold or onset of blood lactate accumulation (OBLA). Activity will not be resumed until the lactic acid is removed and the oxygen debt repaid.

The body can resume limited activity after a small proportion of the oxygen debt has been repaid. Since lactic acid is produced, the correct term for this pathway is lactic anaerobic energy pathway.

The alactic anaerobic pathway is when the body is working anaerobically but without the production of lactic acid. This pathway depends on the fuel stored in the muscle which lasts for approximately 4 seconds at maximum effort.

Anaerobic endurance can be sub-divided as follows:

• Short anaerobic - less than 25 seconds (mainly alactic)
• Medium anaerobic - 25 seconds to 60 seconds (mainly lactic)
• Long anaerobic - 60 seconds to 120 seconds (lactic +aerobic)

Anaerobic endurance can be developed by using repetition methods of high intensity work with limited recovery.

Anaerobic threshold

The anaerobic threshold, the point at which lactic acid starts to accumulates in the muscles, is considered to be somewhere between 80% and 90% of your maximum heart rate and is approximately 40 beats higher than the aerobic threshold. Your anaerobic threshold can be determined with anaerobic threshold testing.

Speed endurance

Speed endurance is used to develop the co-ordination of muscle contraction. Repetition methods are used with a high number of sets, low number of repetitions per set and intensity greater than 85% with distances covered from 60% to 120% of racing distance. Competition and time trials can be used in the development of speed endurance.

Example sessions

The following are the different types of speed endurance sessions with examples for a 800m athlete targeting a sub two minute 800m.

• Pyramids - 200m, 300m, 400m, 300m, 200m (frp) [3', 4', 5', 4']
• Up the clock - 600m, 700m, 800m (frp) [8']
• Down the clock - 800m, 700m, 600m (frp) [8']
• Differentials - 4 x 400m (1st 200m 32", 2nd 200m 28") [8']
• Over distance - 4 x 1200m (srp) [8']
• Under distance - 2 x (3 x 400m) (frp) [3', 8']
• Quality - 3 x 600m (rp) [8']

' = minute, " = seconds, frp = faster than target race pace,
srp = slower than target race pace, rp = target race pace

Strength endurance

Strength endurance is used to develop the athlete's capacity to maintain the quality of their muscles' contractile force. All athletes need to develop a basic level of strength endurance. Examples of activities to develop strength endurance are - circuit training, weight training, hill running, harness running, Fartlek etc.

Effect on the heart

As an endurance athlete, you will develop an athlete's heart which is very different to the non athlete's heart. You will have:

• Bradycardia - Low resting pulse rate of under 50 bpm
• ECG shows ventricular hypertrophy (thickening of the heart muscle wall)
• X-ray reveals an enlarged heart
• Blood tests shows raised muscle enzymes

The above for the average person (non athlete) indicate a probable heart block, hypertension, heart failure, a recent myocardial infarct or cardiomyopathy. Should you need to go into hospital or see your doctor, you should inform them that you are an endurance athlete.

Referenced Material

1. GASTIN, P.B. (2001) Energy system interaction and relative contribution during maximal exercise. Sports Med, 31 (10), p. 725-741
2. McLELLAN, T. M. & SKINNER, J.S. (1981) The use of the aerobic threshold as a basis for training. Can J Appl Sport Sci. 6(4), p. 197-201.

Page Reference

The reference for this page is:

• MACKENZIE, B. (1997) Endurance Training [WWW] Available from: http://www.brianmac.co.uk/enduranc.htm [Accessed 7/3/2013]

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Continuous and Interval Training
• Cross Country Training
• Endurance - Articles
• Endurance - Literature Reviews
• Fartlek Training
• vV02 max Training

Additional Sources of Information

For further information on this topic see the following:

• BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies in Physical Education and Sport. UK: Thomas Nelson & Sons Ltd.
• DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK: Harcourt Publishers Ltd.
• McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins
• BEASHEL, P. & TAYLOR, J. (1997) The World of Sport Examined. UK: Thomas Nelson & Sons Ltd.
• GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford; Heinemann Educational Publishers
• BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann Educational Publishers

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GERAKAN PEREGANGAN (STRETCHING)

GERAKAN PEREGANGAN (STRETCHING)

1.       PENGERTIAN PEREGANGAN (STRETCHING)

Pada saat akan memulai suatu aktifitas olahraga, stretching (peregangan) atau lebih dikenal orang dengan istilah pemanasan (warm-up) ini sangat diperlukan. Stretching adalah bentuk dari penguluran atau peregangan pada otot-otot di setiap anggota badan agar dalam setiap melakukan olahraga terdapat kesiapan serta untuk mengurangi dampak cedera yang sangant rentan terjadi.

1.       MANFAAT MELAKUKAN PEREGANGAN (STRETCHING)

Terdapat beberapa manfaat apabila seseorang melakukan gerakan peregangan sebelum memulai aktifitas olahraga, diantaranya dapat dijelaskan di bawah ini:

1.       Meningkatkan suhu (temperature) tubuh beserta jaringan-jaringannya.

2.       Menaikkan aliran darah melalui otot-otot yang aktif.

3.       Meningkatkan detak jantung sehingga akan mempersiapkan bekerjanya system cardiovascular (jantung dan pembuluh darah).

4.       Menaikkan tingkat energi yang dikeluarkan oleh metabolisme tubuh.

5.       Meningkatkan kecepatan perjalanan sinyal syaraf yang memerintahkan gerakan tubuh.

6.       Memudahkan otot-otot berkontraksi dan relaksasi secara lebih cepat dan efisien.

7.       Meningkatkan kapasitas kerja fisik.

8.       Mengurangi adanya ketegangan pada otot.

9.       Meningkatkan kemampuan jaringan penghubung dalam gerakan memanjang (meregang).

10.   Terjadi peningkatan kondisi secara psikologis.

11.   Mengurangi dampak cedera.

1.       MACAM GERAKAN-GERAKAN STRETCHING AKTIF

Stretching aktif adalah pemanasan atau peregangan yang dilakukan sendiri tanpa bantuan orang lain serta dapat dilakukan dalam posisi berdiri atau duduk bahkan dengan tidur terlentang maupun tengkurap. Gerakan peregangan yang dapat dan boleh dilakukan adalah sebagai berikut:

1.       1. Peregangan kepala: berfungsi untuk mengulur M. Trapezius

O: protuberentia occipitalis externa, linea nuchae superior, septunechea, processus spinosi, semua vert. thoracalis

I: pars descendens dari bagian cranial septum nuchae pada extrimitas acromialis claviculae, pars ascendens dari vert. thoracalis yang bawah pada tepi bawah spina scapulae.

Dengan persendian:

•     Articulatio atlanto occipetalis :

a.   Condyli occipetalis

b.   Fovea articularis superior atlantis

•     Articulatio atlanto opistrophica / atlantoepistropea lateralis :

1.       Facies articularis inferior atlantis

2.       Facies articularis superior epistrophei

Gerakan peregangan itu sendiri terdiri atas gerakan sebagai berikut:

1.       Menundukkan kepala ke bawah dan meregangkan kepala ke atas dengan suatu hitungan tertentu.,

b)      Menolehkan kepala ke kanan dan ke kiri dengan suatu hitungan tertentu.

c)      Mematahkan kepala ke kanan dan ke kiri dilakukan dengan suatu hitungan tertentu.

1.       2. Peregangan tangan dan lengan: bertujuan untuk meregangkan otot triceps, deltoid, biceps, fleksor, dan ekstensor.

2.       M.deltoideus

O: extrimitas acromialis claviculae acronym

I: tuberositas deltoidea humeri

1.       M. bicep brachii

O: caput longum: tuberositas supraglenoidalis, caput breve: prossus coracoideus.

I: tuberositas radii

1.       M. flexor carpi ulnaris

O: Caput humerale : epicondylus medialis humeri, caput ulnare: pinggir dorsal ulna

I: os pisifornie

Dengan persendian:

·         Articulatio humeri :

1.       Caput humeri

2.       Cavitas glenoidalis

·         Articulatio cubiti

1.       Articulatio humeroradialis :

-          Capitulum humeri

-          Fovea capituli radii

1.       Articulatio humeroulnaris :

-          Trochlea humeri

-          Incisura semilunaris

1.       Articulatio radioulnaris proximalis :

-          Circumferentia articularis radii

-          Incisura radialis ulnae

·         Articulatio radioulnaris distalis :

1.       Circumferentia articularis ulnae

2.       Incisura ulnaris radii

·         Articulatio radiocarpea :

1.       Facies articularis carpea radii

2.       Cartilage triangilaris

Gerakan peregangannya terdiri atas:

a)      Menekuk tangan kanan menyamping ke kiri dengan ditahan menggunakan tangan kanan dan kemudian sebaliknya dengan hitungan tertentu.

b)      Tangan kanan ditekuk di belakang kepala kemudian ditekan menggunakan tangan kiri dan kemudian sebaliknya dengan hitungan tertentu.

c)      Meregangkan/menarik kedua tangan ke atas dalam suatu hitungan tertentu.

d)     Menekuk telapak tangan kanan ke atas dan ke bawah dengan hitungan tertentu serta demikian jugan dengan tangan kiri.

1.       3. Peregangan pinggang & perut: ditujukan untuk meregangkan otot seratus, rectus abdominis, latisimus dorsi, eksternal oblique,dan tendinous inscription.

1.       M. subclavius

O:  ujung bagian medial iga I bagian tulang

I: permukaan bawah clavicula sepanjang sulcus subclavius

1.       M. pectoralis minor

O: costae II-V

I: processus coracoideus

1.       M. serratus anterior

O: costae I-VIII

I: margo vertebralis scapulae

1.       M. pectoralis major

O: pars clavicularis pada extrimitas sternalis claviculae, pars sternalis pada sternum dan rawan iga I-VI, pars abdominalis pada vagina m. recti abdominis

I: crista tuberculi major.

a)      Mencondongkan badan ke depan hingga mencium lutut dan sebaliknya ke belakang dengan suatu hitungan tertentu,

b)      Mencondongkan badan ke samping kanan dan ke samping kiri dengan hitungan tertentu.

c)      Memutar badan ke kanan dan kiri dengan hitungan tertentu.

d)     Peregangan perut dengan menegakkan badan seperti pada gambar di bawah ini:

1.       4. Peregangan tungkai & kaki: bertujuan untuk meregangkan otothamstring, gluteus, semitendinosus, gracilis, gastrocnemius, peroneus, dan vastus.

2.       a. M. gluteus maximus

O: Ala ossis ilium, permukaan belakang os sacrum dan os coccygis, lig. Sacroiliaca posteriora, lig. sacrotuberosum

I: 2/3 bagian atas pada tractus iliobiatis, 1/3 bagian bawah pada tuberositas glutea femoris.

1.       M. gastrocnimius

O: caput mediale: epicondylus medialis femoris, caput laterale: epicondylus lateralis femoris

I: tuber calcanei dengan perantaraan tendo calcanei (achillei)

a)      Menekuk lutut ke atas dan ditempelkan ke dada dengan ditahan mengguanakan kedua tangan secara bergantian dengan hitunganb tertentu.

b)      Menekuk kaki ke belakang dengan ditahan menggunakan tangan dalam hitungan tertentu.

c)      Dalam posisi start jongkok  lari dalam hitungan tertentu dengan bergantian kaki kanan dan kiri sebagai tumpuan.

d)     Mendorong kaki ke depan dan ditahan dalam hitungan tertentu secara bergantian kaki kanan dan kiri.

e)      Kaki dalam posisi jongkok menggunakan hitungan tertentu.

1.       PEREGANGAN ATAU STRETHING YANG TIDAK BOLEH DILAKUKAN

Bagi atlet melakukan peregangan yang berlebihan dianggap dapat meningkatkan kemungkinan mengalami cidera pada ligament dan cedera yang ditandai dengan terlepasnya persendian atau biasa disebut dislokasi. Pemikiran tersebut berdasarkan landasan teori bahwa adanya kelenturan yang berlebihan (karena peregangan/stretching) akan dapat mengurangi kestabilan pada daerah persendian.

Maka dari itulah, latihan peregangan sebaiknya memperhatikan kondisi-kondisi sebagai berikut:

Jangan melakukan peregangan saat anda mengalami hal salah satu diantara;

a)      Apabila tulang anda menghalangi gerakan anda (sukar bergerak).

b)      Sedang mengalami patah tulang

c)      Terdapat gejala peradangan atau infeksi akut

d)     Terdapat gejala osteoporosis

e)      Baru mengalami cidera atau keseleo

f)       Terdapat pengurangan atau penurunan fungsi pada daerah pergerakan

Ada beberapa gerakan peregangan yang tergolong peregangan yang memiliki kemungkinan terlalu berbahaya dan disarankan untuk dihindari diantaranya sebagai berikut:

1) Posisi Membalikkan Satu Kaki atau Dua Kaki

Ini dikarenakan gerakan ini dapat menyebabkan:

a)      Meregangnya ligamen lutut bagian tengah

b)      Meremukkan meniscus

c)      Menaikkan ketidakstabilan lutut

d)     Menekan dan memutar tempurung lutut, akibatnya tempurung lutut bergeser

2) Posisi Berdiri Dengan Kaki Lurus Merentang

Gerakan ini terdapat resiko sebagai berikut:

a)      Menekan bagian tengah dari kedua lutut

b)      Kelainan bentuk lutut yang permanent, seperti bentuk lutut yang pengkar keluar

c)      Menyebabkan hipertensi lutut (tekanan berlebih)

d)     Penekanan yang hebat pada lumbar vertebrae (tulang pinggang)

3) Posisi Tubuh Melengkung (The Bridge)

Gerakan ini disarankan untuk dihindari karena dapat menyebabkan:

a)      Dapat memeras potongan tulang belakang

b)      Menjepit urat syaraf

4) Berdiri Dengan Kaki Diluruskan (Dengan Kaki Dirapatkan)

Gerakan ini sebaiknya tidak dilakukan karena dapat memicu:

a)      Mengakibatkan hypertensi lutut

b)      Terjadi penekanan yang hebat pada lumbar vertebrae

5) Posisi Membalikkan Tubuh (Inversion)

Gerakan ini sebaiknya dihindari karena dapat mengakibatkan:

a)      Meningkatkan tekanan darah

b)      Dapat memecahkan pembuluh darah, khususnya pembuluh darah pada mata

c)      Mengakibatkan cedera stabilitas pada tulang belakang

6) Menekuk Kaki Kanan Dan Kiri Ke Dalam Dengan Ditahan Menggunakan Tangan

7) Menekuk lutut

8) Menyilangkan 1 Kaki Dicondongkan Ke Samping

Gerakan-gerakan diatas sebaiknya dihindari karena dapat menyebabkan:

a)      Liggamentum collaterale mediale meregang.

b)      Merobek meniscus yang terjepit di antara condyli femoris dan os tibia.

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