Circuit training in soccer By Eugene W.

Brown, Youth Sports

Institute

(courtesy of Michigan University)

This type of training involves participation in a variety of activities in succession.

These activities are conducted at various locations (stations) around the soccer field.
The team is divided into an equal number of players for each station. When the
circuit begins, all players attempt to perform their best at the tasks assigned to each
station within a set time. Successive stations should differ in the physical and
technical demands they place on the player. For example, an intense leg exercise
should not be followed by a dribbling drill. Recovery occurs as the groups rotate,
within a specified time interval, to the next station and as subsequent stations differ
in their demands.

Appropriate Age and Ability for Using a Training Circuit

Generally, training circuits are inappropriate for players below the age of 14 years.
Children under fourteen years have difficulty complying with the organizational
requirements of a training circuit and working independently on individual tasks.
Also, coaches have difficulty controlling and observing players scattered around the
field at various stations. However, if used properly, circuit training can be a valuable
component of practice for players below and above 14 years of age.

Training Circuits for Young Children

To use training circuits with young children, the coach must usually recruit, train,
and assign parents or other volunteers to be in charge of individual stations. With
young children, relatively few stations comprise the training circuit. Instruction and
quality, not quantity, of performance are emphasized at each station, with fitness a
concomitant benefit. Training circuits for young children provide an opportunity for
the instructors to work with small groups and meet individual needs.

Training Circuits for Older Children

For players 14 years of age and older, who have developed an intermediate level of
ability and above, fitness with soccer specific activities is generally the emphasis of
the training circuit. Training circuits can be regulated to create an exercise overload
to enhance cardiovascular and muscular fitness.

In this type of circuit training an exercise over load is produced by:

• -increasing the number of stations in the circuit,

• -increasing the number of repetitions or work intensity at one or more
stations,
• -increasing the time for exercise at each station,
• -increasing the number of times the circuit is completed, and/or
• -decreasing the recovery period between stations,
The variety of activities that can be included in a circuit provides the opportunity to
be flexible in creating different and specific exercise overloads as well as
simultaneously enhancing skill.

This article contains an example of a soccer training circuit, that is appropriate for
intermediate level players, and a recording form for both field players and
goalkeepers (see Figures 1 and 2) These forms can be photocopied and duplicated
on the front and back of a 5" x 8" card. Also included in this article is a blank form
(see Figure 3) upon which you can write your own training circuit to meet the
specific needs of your players

Field Player Circuit Training—Recording Form

Name:
Date
(mo./day)
Exercise/Rest
Interval
(secs.)

Stations Performance Scores

Sit-ups with
the ball
Wall volley
kick
Juggling
(head only)
12 cone
circle dribble
Push-ups
on the ball
Juggling
(all body
parts)
Punt, sit,
 and trap
Jumping over
the ball

Side 2

Figure 1. Example of an eight-station field player training circuit.

Goalkeeper Circuit Training—Recording Form

Name:
Date
(mo./day)
Exercise/Rest
Interval
(secs.)
Stations Performance Scores
Sit-ups
with the
ball
Wall volley
throw and
catch
Two hands
between the
legs toss and
catch
Side to side
shuffle
Push-ups on
the ball
Arched ball
bounce
Punt, sit,
 and trap
Jumping over
the ball

Side 2

Figure 2. Example of an eight-station goalkeeper training circuit and

recording form on two sides of a 5 x 8 card.

Using a Training Circuit for Physical Conditioning

A training circuit can be implemented one to three times per week during the season.
The number of times per week you have your players engage in a training circuit
should vary according to the number of games scheduled for a given week and other
activities included in your practice. You should not have your players perform a
circuit the day before or the day of a game.

The requirements of performance and scoring each station need to be thoroughly

explained to the players. Players need to be informed that the correct performance
of each station is as important as the number of repetitions. After all the players
understand each of the items in the complete circuit, you may have them perform a
partial circuit of four or five stations and then increase the number of stations by one
on subsequent days of practice until all stations of the training Circuit are performed.

The prescribed time for exercise and for the rest interval, during which the Players
write their Scores on their recording forms and rotate from one station to the next,
should be controlled to create an exercise overload. The first day the team performs
the entire circuit, 30 seconds of exercise and 20 seconds of rest between each
station might be appropriate. This results in an eight-station circuit that can be
completed in six minutes and 20 seconds. Gradually, the exercise interval should
increase and the rest interval should decrease. You will need to judge what is the
appropriate exercise/rest interval ratio for your players.

*This is based on Chapter 21 of Youth Soccer-A Complete Handbook edited by

Eugene W. Brown. For information about this book visit the Youth Sports Institute
web site.

Description for Figure 1.

Station Description
Sit-ups with the A bent knee sit-up is done with a ball held in the hands. In the
ball upright position, a loop is formed with the arms and ball
positioned in front of the shins. The number of sit-ups performed
during the exercise interval is the score.
Wall volley kick A 4' x 8' x 3/4" sheet of plywood is held in place vertically with
its longest side in contact with the ground. On each side of the
wall, a restraining line is marked on the ground parallel to the
wall at a distance of nine feet. This permits two players to
perform on a single wall. A ball is kicked and received behind the
restraining line. The number of times this is successfully
 completed during the exercise interval is the score. You may
specify the type of kick, whether the ball must be trapped before
kicking it again, and the foot to be used.
Juggling (head The number of times the ball is juggled with the head during the
only) exercise interval is the score. Scoring could be changed to count
only the greatest number of juggles in a row without a miss.
12 cone circle Twelve cones are equally spaced around the center circle. A
dribble zigzag path is dribbled. The number of cones passed during the
exercise interval is the score.
Push-ups on the A push-up position is taken with the hands on the ball and the
ball feet on the ground. The number of push-ups performed during
the exercise interval is the score. This activity can be modified to
meet the needs of the players with relatively weak arm strength
by having them perform the push-up by supporting their weight
on their hands and knees.
Juggling (all body The number of times the ball is juggled with all body parts,
parts) except the arms and hands, during the exercise interval is the
score. Scoring could be changed to count only the greatest
number of juggles in a row without a miss.
Punt, sit, and trap A player must punt the ball into the air, sit down on the ground,
stand up, and make a first-time trap of the ball. The number of
successful first-time traps is the score. The difficulty of this
station can be increased by substituting a forward or backward
roll for the sit.
Jumping over the A player jumps from side to side over a ball on the ground. The
ball number of times this activity is completed is the score. The drill
can be made to be more demanding by requiring the players to
keep their hands on their hips. The activity can also be modified
to a forward backward jump over the ball. In this case, the feet
must be kept together and not allowed to straddle and go around
the ball.

Description for Figure 2.

Station Description
Sit-ups with the See description for field player circuit (Figure 1).
ball
Wall volley throw A sheet of plywood is used as in the wall volley kick described in
and catch the circuit for field players. The ball must be thrown and caught
behind the restraining line. The number of times this is
successfully completed during the exercise interval is the score.
You may specify the type of throw (underhand bowled ball, sling
throw, baseball throw) and the type of catch. The drill could also
be modified by substituting a drop kick for the throw.
Two hands With both hands between the legs, the ball is tossed upward and
between the legs forward over the head. The goalkeeper must then catch the ball
toss and catch in front of the body before it strikes the ground. The number of
successful completions of this activity during the exercise interval
 is the score. To increase the difficulty of this station, the
goalkeepers can be instructed to perform additional activities
between the toss and catch (e.g., clap the hands together a set
number of times, kneel down and then stand up, turn completely
around).
Side to side shuffle The goalkeeper stands in a ready position facing the field of play
with one hand touching a goal post. The goalkeeper then shuffles
his/per feet without crossing the legs, and proceeds to touch the
opposite post. This process is repeated, back and forth, while the
goalkeeper continues to face the field of play The number of
times the goalkeeper crosses the goal mouth and touches the
opposite post during the exercise interval is the score. Note that
only one goalkeeper should be in a group. Therefore, more than
one set of goal posts will not be needed.
Push- ups on the See description for field player circuit (Figure 1).
ball
Arched ball bounce From a prone position on the ground, the back is arched so the
knees, feet, head, shoulders, and elbows are off the ground.
While maintaining that position, the ball is repeatedly bounced on
the ground with both hands. The number of bounces performed,
while in the correct body position, during the exercise interval is
the score.
Punt, sit, and catch A player must punt the ball into the air, sit down on the ground,
stand up, and catch the ball. The number of successful
performances of this routine during the exercise interval is the
score. The difficulty of this station can be increased by
substituting a forward or backward roll for the sit.
Jumping over the See description for field player circuit (Figure 1).
ball

Circuit Training—Recording Form

Name:
Date
(mo./day)
Exercise/Rest
Interval
(secs.)
Stations Performance Scores
Download a indoor soccer manual (courtesy of Soccer-Coach_L)

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