Sports Conditioning Circuit

This circuit routine comprised of plyometric exercises and agility drills is designed to help you build speed, agility and power.  Work hard enough and you might end up looking as good as your favorite pro athlete too!

Medicine Ball Push Ups will not only give you stronger pecs, but they’ll also strengthen the stabilizing muscles in your shoulders.

1. In a plank (push up) position, place one hand on the floor and the other on the medicine ball.
2. Perform a push up and roll the medicine ball to the opposite arm and repeat.
3. Make this exercise more challenging by leaving the medicine ball stationary while pushing up and over the ball.  Also try pushing up from the floor to the ball.
4. Repeat these push up variations to failure.

The Bosu Ball Squat With Chest Pass will improve your balance as well as build upper body power.

1. Place the bosu ball round side down and stand on the flat side.
2. Have a partner pass the bosu ball to you as you squat.
3. Return to standing position and chest pass the medicine ball to your partner.
4. Repeat this exercise for 25 reps or to failure.

A Jump Squat is a plyometric exercise that will improve your vertical jump and increase lower body power.

1. Start on the floor and squat.
2. Return to a standing position while jumping  up onto your platform.  Ensure that both feet leave the floor simultaneously.
3. Repaeat for 15 reps or to failure.

Agility Ladder Drills improve foot speed and enhance cardiovascular endurance.

1. Starting at one end of the ladder, alternate your toes in and out of the rungs of the ladder as you move horizontally to the other end.
2. Repeat for 20 reps (or down and back 10 times).

Medicine Ball Mountain Climbers will improve foot speed, cardiovascular endurance and shoulder stability.

1. Start in a plank position with one hand on a medicine ball and the other on the floor.
2. running in place, bringing the knees up to your chest, roll the ball from left hand to right while maintaining the mountian climbing motion.  Ensure that only one foot is on the ground at all times.
3. Make this exercise more challenging by placing both hands on the ball while maintaining the mountain climbing motion.
4. Repeat for ten one minute reps.

Step Hurdle Drills increase foot speed and enhance cardiovascular endurance.

1. Arrange step hurdles horizontally ensuring that there is only room for one step between each hurdle.
2. Starting at one end of the series of hurdles, step over each hurdle in a lateral motion lifting the knees as high and fast as possible.
3. Repeat for ten one minute reps.

Adding these exercises to your current routine will help you develop speed, agility and power.  Try them out and let us know what you think in the comments section or on Facebook or Twitter.

6 Responses to “Sports Conditioning Circuit”

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