Foursquare Circuit
Transcript of Foursquare Circuit
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How do I get started?
Materials needed by instructor:1. 8 x 11 Interval Circuit Station Training (ICST) charts2. masking tape
Materials needed by students:1. Towel &/or exercise mat2. Water bottle
Optional equipment if facility and resources are available:1. Music (tapes, CDs, boom-box, microphone, headset)2. Circuit exercise station equipment
- Fit Deck- Medicine Balls- Jump Ropes &/or EZ Ropes- Step platform- Exercise Tubing- Dumbbells- Cones- Sandbags
3. Stop watch4. Heart rate monitors5. Target heart rate posters6. Whistle
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1. Football Field2. Track3. Gymnasium4. Pier-side5. Flight deck6. Submarine7. Pool-side8. Training Room
9. Parade Field
- Many factors will influence your course set up including:- number of participants- fitness level of participants- space and equipment available- time constraints
- Demonstrate exercises and provide an ICST chart at each station- Include exercises everyone can do by offering modifications for each- Depending upon the focus of your circuit , include a variety of exercises:
- cardiovascular followed by strength- push exercises followed by pull exercises- lower body exercises followed by upper body exercises- opposing muscle groups (ex: bicep exercise followed by a tricepsex)- twisting trunk movement and lateral movement- balance, speed and agility
- Monitor participants to ensure the intensity and exercise is appropriate,modify as needed
- Maintain a safe and fun environment!
Course Set Up
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FourSquare Circuit
Drill- Start each exercise session with a progressive, dynamic 5-10minute warm-up
- Divide class among stations, if possible try to pair people withsimilar body size &/or weight and fitness level
- Demonstrate exercises
- Activities at each Station will be done for 2 minutes; each stationwill take 16 minutes
4 Square Circuit Course Layout
Speed Drills
Suicide SprintsStep Ups
Speed Bag In Place
Box Drill
Jumping Jacks
Obstacle Run
Moving Sandbag Run
Rolling Start Speed Sprint
Manual Resistance
Push ups
Side lateral raise
Upright rows
Frontal raise
Single Arm rows
Flies
Bicep curls
Triceps extension
Fitdeck
Complete body calisthenics.
All exercises will be performed 10 times
in a 4 count pace.
Complete as many exercises correctly in
a 15-minute period.
Jump Rope Drills
Both Feet
Single Leg Alternating sidesReverse Jump
Cross Country Ski Jump
Travel Jumping while moving
Rabbit Jumps Fast
Side-to-side
High Knees
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SPEED DRILLSSTATION 12 minutes each drill
SuicideSprints
Step Ups Speed Bag inPlace
Box Drill JumpingJacks
Obstacle Run Moving
Sandbag Run
Rolling Start
SpeedSprints
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Suicide Sprints
1. Split an area into 4 sections approximately 10-20 ydsapart
2. From the starting line, sprint 10 yds, touch the line andsprint back to the starting line
3. Touch the starting line and sprint 20 yds, touch the lineand sprint back to the starting line
4. Touch the starting line and sprint 30 yds, touch the lineand sprint back to the starting line
5. Touch the starting line and sprint 40 yds, touch the line
and sprint back to the starting line6. Do as many of these as you can during the 2 minute drill
Step Ups
1. Step up onto a platform and down onto the deck as manytimes as you can in 2 minutes
To increase the intensity, jump up with two feet onto theplatform and step down onto the deck
Speed Bag in Place
1. Simulate punching a speed bag
2. Try both at shoulder level and above head
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Box Drill
1. Split a section of the deck into four quads using masking tape,jump ropes, or bands
2. Start in one quadrant and hop with two feet into each quadrant
3. Change direction
4. Do as many hops as you can in 2 minutes
To increase the intensity hop with one foot
Jumping Jacks
1. Perform as many Jumping Jacks as you can in 2 minutes
Obstacle Run
1. Set up an Obstacle Run using cones
2. Move in every direction
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Moving Sandbag Run
1. Place sandbags at the starting line
2. When the instructor starts the event, each person will sprint tothe finish line carrying a sandbag
3. After reaching the finish line, set the sandbag down and sprintback to the starting line
4. Pick up another sand bag, sprint to the finish line with it and setit down
5. Return to the starting line (You must return to the starting line
between each sandbag carry)
5. When all the bags are at the finish line, sprint down to the finishline and return them, one at a time to the starting line
6. Move as many sandbags as you can in 2 minutes
Rolling Start Speed Sprints
1. Place three cones about 10-20 yds apart
2. From the starting cone, jog to the second cone
3. When you reach the second cone, sprint to the third cone
3. Slowly jog back to the first cone
4. Repeat as many times as you can in 2 minutes
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Fit DeckSTATION 2
2 minutes each drill
1. Instructor will shuffle the deck and deal out even piles of cards
2. Participants will pick a pile of cards and complete as manyexercises correctly in a 16-minute period
3. All exercises will be performed 10 times at a 4-count pace
If you dont have a Fit Deck create your own with exercises to bedone at this station
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Jump Rope DrillsStation 3
2 minutes each drill
Both feet AlternatingSingle legs
Reverse Cross Country(Scissor)
Travel whilejumping
Rabbit Jumps(Double time)
Side-to-Side High Knees
1. EZ Ropes can be substituted for regular jump ropes
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Manual ResistanceStation 4
2 minutes each drill
1. Dumbbells &/or elastic resistance bands can be used for Station 4
2. Proper form and technique is critical
3. Monitor for fatigue
Push-Ups LateralRaise
UprightRows
FrontRaises
Single ArmRow
Bent-overLateralRaises
Bicep
Curls
TricepsExtension
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Push-ups1. Navy push-ups will be performed
2. Do as many as you can in 2 minutes
Lateral Raise
1. Stand with feet together, knees slightly bent
2. Let arms hang loosely at your sides, palms facing each other,elbows slightly bent
3. Raise dumbbell to shoulder height4. Return to starting position
5. Repeat exercise for 2 minutes
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Upright Row
1. Stand with your feet shoulder width apart, knees slightly bent
2. Let arms hang loosely at your sides
3. Rotate wrists so the dumbbells rest on the front of your thighs,palms facing thighs with a slightly bent elbow
4. Bend the elbows and raise the dumbbells up the front of thebody until they reach mid chest
5. Return to starting position
6. Repeat exercise for 2 minutes
Front Raise
1. Stand with your feet shoulder width apart, knees slightly bent2. Let arms hanging loosely at your side
3. Rotate wrists so the dumbbells rest on the front of your thighs,palms facing thighs with a slightly bent elbow
4. Raise the dumbbells out in front of you with a slightly bentelbow
5. Return to the starting position6. Repeat exercise for 2 minutes
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Single Arm Row
1. In a staggered stance, leaning forward at the waist and keepyou back straight. Place your hand on your thigh to support
your body weight. Let the other arm hang loosely from thebody with a slight bend in the elbow
2. Maintaining a straight back, draw the dumbbell toward the bodybrushing the elbow by the side until the wrist reaches the ribcage
3. Return to starting position
4. Switch to other side after one minute
Bent Over Lateral Raise1. Stand with feet apart with knees slightly bent
2. Bend forward at the waist and keep your back straight
3. Hold dumbbells with your elbows slightly bent
4. Raise the dumbbells to your side
5. Return to the starting position
6. Repeat exercise for 2 minutes
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Bicep Curl
1. Stand with your feet shoulder width apart, knees slightly bent
2. Arms hang loosely at your sides
3. Palms of your hands facing each other
4. Maintaining a neutral wrist, bend the elbow and raise dumbbellto shoulder
5. Return to starting position
6. Repeat exercise for 2 minutes
Triceps Extension/Kickback
1. Stand with your feet shoulder width apart, knees slightly bent
Extension:
2. Extend arms above your head, with a slight bend in the elbow
3. Lower the dumbbell behind your neck
4. Return to the starting position
Kickback:
1. Bend forward at the waist, keeping your back straight
2. Press your upper arms against your sides
3. Bend elbows 90
4. Extend (straighten) arms
5. Repeat exercise for 2 minutes