This particular circuit allows for a cardio-vascular
work out followed by a strengthening task. It
can be adapted to suit the needs of your
1. Line jumps: Jumping
across a line, making sure that the whole foot touches the floor.
2. Squats: with backs
against the wall, slide down so that the legs are bent and the knees are
bent at 90º. Adaptation: squat without the wall, make sure there is a
straight line from ankle to knee and that bottom goes out behind the feet,
3. Spotty dogs, star
jumps or jumping jacks: the movement of arms above the head makes it a
much harder workout. Jumps may be slow of fast, depending on the ability
of the child. BEND KNEES on landing, making sure knees don't go further
4. Bean bag hold: arms
are parallel to the floor and they have to hold the beanbags up for the
whole time. This exercise can be made more difficult by asking the
children to slowly rotate their arms!
5. Running on the
spot: if children have bare feet, make sure this is done on a thin,
gymnastic mat. Again this can be made harder by encouraging the children
to get their knees higher.
6. Ball roll or
hoop-la-hoop: the idea is to exercise the waist and stomach. They can
either roll a football around their waists, making a large circle with
their hips at the same time (large range of movement), or they can twirl a
hoop around their waist. The boys tend to prefer the ball rolls. This can
be made more difficult by using a small ball/ different shape ball etc.
We set up the stations
like this going in a clockwise direction around the hall. We begin with 20
seconds on each station, and we change very quickly, no rest! That's why I
have built in alternating stations, it allows for a rest. We then build up
in 5-second intervals, until we have reached the maximum of 30 secs. They
quickly learn that their only competition is themselves, and work really
hard to do more each time.
I work the
children in pairs, getting them to rotate anti-clockwise after each
Note: If you have a helper or two, you
should record your children's' scores as they progress around the circuit.
Over the weeks you can then work out how each child has progressed and
congratulate them on their success. In this way, you add value and
interest to the circuit training. You are also emphasising how much you
value hard work and improvement and not just technical excellence.