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We used a grass football field. Started in one corner and worked along the sidelines to finish up in the same corner. I used the halfway intersections and the corners as the points at which to change the activity.
Originally we started with all manner of single leg hops and bounds etc. BUt I found them a bit of a risk in that when you get tired, or when you're racing against the clock - and we had both in train - the technique breaks down slightly and you can get left with some residual soreness which impacted future sessions later in the week.
So I went with high skips - take-off on every third step, for height, not distance - and then at each "station" (eg, halfway or a corner) we did your basic sit ups, pushups and vertical jumps (knees to chest, not chest down to knees) on the spot.
We did 30 situps at the first station, 30 pushups at the next station and 10 vertical "jack" jumps at the third station.
We did high skips to get to and from stations.
Then when we reached the halfway intersection with the sideline on the far side of the football field, they worked on a very nasty little grid which had at least six stations moving across the infield.
This mini-grid was marked out using six cones, the first was placed 10 metres infield from the sideline along the halfway line. Each successive cone was then place 5 metres further infield.
When the athlete reached that intersection the first time - and each time thereafter while involved in the mini-grid - they did 10 jackjumps (vertical on the spot, same as before), then 10 situps (facing away from the infield) then they would roll over to face the infield and do 10 pushups.
After completing the 10th pushup, they sprint to the first cone on the infield, corner around it and jog (or run) back to the sideline where they repeat the 10 jumps, 10 situps, 10 pushups. Then they sprint to the second cone (a longer sprint, but a longer recovery jog) and so on.
When they have returned from the sixth cone, they repeat the jumps, situps and pushups.
This will mean they have done a total of 80 jackjumps, 80 situps and 80 pushups all as fast as possible against the ticking clock while they are involved in the mini-grid zone.
And then they do double-foot "bunny hops" from halfway to the goal-line or touchdown line at the end of the field (that's about 50 metres).
When they've reached the corner of the field, they sprint to the opposite corner along the baseline where I will be standing with a stop-watch, exhausted from watching their worthy efforts.
They then get a full recovery, which varies with fitness and with the individual's traits, and do it all again.
It is a very simple but very nasty little circuit, yet almost invariably with a highly motivated athlete the second repetition of the circuit will be faster than the first.
Then we retire to the garden bar and undo all the great work
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