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Training Programs – Back to Basics with Circuit Training


Do you need something to boost your overall body conditioning that isn’t going to use too much of your precious training time? These circuit training suggestions are easily incorporated into (even as warm-ups) and can spice up your regular sessions – Mike.

An introduction to how and why you should include circuits in your training

Circuit training:
•    is a series of exercises performed in rotation

•    involves exercises that can be performed with or without external resistance (just bodyweight)

•    can include rest periods between the exercises and/or at the end of each circuit, or there can be no recovery periods at all. It all depends on the fitness of the athlete/athletes doing the circuit and what their training requirements are. If the aim of the circuit is to improve endurance, then the recoveries will ideally be short. However, should the aim be to increase power or speed, then recoveries will normally need to be longer to allow for quality of movement to be less/unaffected by fatigue.

Why include circuits in a training programme?

•    Circuits can easily be managed in a group situation.

•    Circuits can be tailored to the individual.

•    Circuits – particularly if no extra resistance is involved – can be performed almost anywhere.

•    Circuits can be designed to target various training goals.

Who uses circuit training?

Circuit training is perhaps the most versatile of all training options and potentially one of the most effective

For people from all walks of life, from the office worker who goes to the local gym, to the amateur to elite sportsman or sportswoman, whether a Sunday league footballer, an athletics club sprinter, or World or Olympic Champion rower or 400m runner – circuit training is perhaps the most versatile of all training options and potentially one of the most
effective.

Circuit resistance

Circuit training using only bodyweight as resistance, such as press-ups or jump squats, can be as hard a workout as you want it to be. However, these workouts are of moderate intensity and can often be performed 2-3 times a week by fitness enthusiasts. It usually only takes 24 hours to recover from this type of workout. However, for sportsmen and sportswomen fitting circuits into their intense and full training plan it can be more problematic given their need to train at a high intensity, cover numerous elements of performance and compete on a regular basis.

I will often programme bodyweight circuit training workouts for lower intensity training days. They are often used in conjunction with tempo running (runs performed at 70-80% effort with the emphasis on technique) and medicine ball throwing. All these training options develop and maintain general fitness in my athletes and assist their recovery
process, following high intensity sessions such as sprinting or heavy weights, which are performed on other days.

If, for example, Sunday is a high intensity training or match day, then Monday and Tuesday should be recovery days and would be a good time to programme in a circuit training unit. They can be performed again later in the week, perhaps a day or two after a second high intensity session.

I believe that when using circuit training for general conditioning – and if including it with other elements of training in one session – it should be performed last, with the quality, speed, skill and agility work performed first.

Getting started

Types of circuit

Circuit style circuits are performed on the basis of each exercise being performed for a given number of reps, then the next and the next and so on, before returning to the first exercise to start the second circuit. Recovery between exercises and sets is determined according to the athlete’s fitness, the number of reps, and the time in the training year.

Series style circuits require each set of the same exercise to be performed before moving onto the next – a rest can be taken at the end of each set or between all the exercises in the series.

How many reps and sets?

The number of reps you perform each set will be determined by how fit you are, the time in the training year and more specifically the number of sets you decide upon. Most instructors/coaches base their circuit sessions on three sets. A good starting point for the beginner is three sets of 10 repetitions per exercise (the UK armed forces advocate this as a starting figure – of which more later).

However, you may wish to test yourself first and work at a percentage of the maximum repetitions you can perform to failure in 60 seconds – 50% of maximum would be a good starting point. Thus if you were able to perform 50 press-ups in a minute your starting number would be 25. However, if you are a total beginner, the test to maximum could well
leave you stiff and sore for a few days, so it’s best to be conservative and select a comfortable number of reps as your starting number. You will soon improve and be able to tackle more intense workouts. Starting circuit training conservatively will minimise residual muscle soreness, which will in itself be a motivating factor.

Having worked with most of my athletes for several years I know what they are capable of and tend to set a time limit of 20 seconds per exercise to begin with, working at three sets, increasing to 30 seconds over a period of weeks, with the number of sets remaining the same.

This means that I can vary the exercises as much as I feel necessary without having to test the athlete’s maximums each time I introduce a different exercise to the circuit. They only perform as many reps they can manage within the time allocated – some exercises are much tougher than others. I have also discovered that different athletes excel at certain exercises that others will find difficult – all have differing strengths and weaknesses.

Note: it is not advisable to introduce totally new exercises into a circuit, as a lack of specific technique could lead to injury.

Circuits with resistance

If using a circuit format for training with resistance – most  commonly weights (although resistance bands and weighted jackets can also be used) – the same principles should be applied. In most cases I tend to programme weight training in a circuit format with intensities up to 75% of  one repetition maximum. Any lifts at a higher intensity are performed in series format.

The same principles apply as with bodyweight circuits and I tend to couple these circuits with low intensity tempo. However, resistance based circuit training can be included in the athlete’s training as units in their own right. They can be a tough workout option. I will give examples of the type of circuit workouts I use with my athletes later in this article.

The physiological aspects of circuit training

Local muscular endurance (the most common reason for using circuit training)

The ability to perform repeated muscular actions is essential in sport, whether they are whole body actions or single joint actions. Many sportsmen and sportswomen are required to reproduce dynamic movements with a high power output. Conditioning the body to re-produce maximal efforts with little or no drop-off in quality of performance is the cornerstone of any effective and relevant conditioning programme.

To avoid muscle and joint imbalances the training programme should include movements for every joint/muscle group. It is a mistake to focus solely on the athlete’s sport specific muscle groups and joints as this will lead to imbalances that could result in injury. A perfect example is that of the tennis player who only focuses on the ‘hitting muscles’ and not on the supportive stabilising ones, with the result that they develop shoulder problems.

Consequently, I believe that it is advisable whenever possible to include a pulling (flexion) exercise for every pushing (extension) exercise. This ensures that the joint/muscle group worked is being strengthened in both directions.  Typical examples include combining leg extensions (for extension) and leg curls (for flexion) and biceps (for flexion) and triceps curls (for extension) into the same circuit.

As well as placing potential strain on the body’s muscular-skeletal system, the lack of a balanced circuit (and other training) programme can result in poor posture. A typical example is the sportsman or sportswoman who has spent a lot of time developing their chest muscles, with exercises such as the bench press, but has neglected to develop the muscles of the rear shoulder and upper back. Consequentially they develop a ‘round shouldered’ look, which is often associated with poor posture of the upper back and potential for back pain.

And it is important to remember that although jumping and short acceleration running involves mainly a pushing actions from the legs, many generic sporting movements (including top speed sprinting) entail predominantly pulling movements. This should also be taken into account when planning a strength-training programme (of which circuit training will probably play a major role).

Circuit training for fitness

Recently the British Army has ventured into a ‘war’ of a different kind – against obesity. Its circuits are being advocated as a great way for the population to get fit.

With good reason, as circuit training is the cornerstone of military fitness training. Fitness tests related to circuit training are used as part of the selection process for all disciplines and trades from infantry to catering. Every new recruit then undergoes a couple of months of basic training, of which fitness is a primary aspect. This initial training involves gruelling circuit training sessions.

Circuits – the British Army way

Military physical training instructors (PTIs) have an interesting method of organising circuit training workouts. They pair participants, sometimes with similar abilities, sometimes with opposite strengths and weaknesses, for example, a physically strong person working with a recruit with good endurance.

While one recruit in the pair runs five times around a sports hall, for example, the other performs a bodyweight exercise, for example a press up. When the laps are completed they both stop and immediately swap disciplines. The running laps determine the time spent on the exercises and this can be altered to work on either of the strengths or weaknesses of the pairings or emphasise a certain type of fitness development. Fewer laps would result in a greater strength development and more laps, increased endurance.

The participants can also be split into groups of three or four if using limited resources such as a gym bike or rower. Part of the team would work on the machine/s while the others would run around the sports hall for ‘x’ amount of laps.

Other types of circuits used by the British army

I have provided some interesting variations on the circuit themes used by the British Army when training their recruits. As with the example above, you may wish to include them in your training or in that of those you coach:

1)    Gym based

Format: circuit

Develops: aerobic endurance

Circuit Table 1

The circuit is repeated and the recruits are encouraged to beat their distance scores from the first circuit.

For those fit enough, the effort times can be increased to four minutes!

2)    Swimming pool and pool side

Format: circuit

Develops: aerobic endurance and local muscular endurance

Circuit Table 2

Note: recruits must pull themselves out of the pool and not use the steps

The number of widths swum/exercises performed and repetitions completed depend on the fitness levels of the recruits at the time. The circuit can be progressed by increasing the number of widths swum to three or even four.

The high levels of general fitness achieved by the Royal Marines enables them to carry out very strenuous and mentally complex tasks in their training while still being able to make effective decisions while under stress – this prepares them for combat situations where making the correct decisions under immense pressure is really a matter of life and death. This fact was recognised by the backroom staff of the 2003 England Rugby Union team who enrolled the services of the Royal Marines instructors to put the prospective World Cup squad through their paces.

If you want to experience a military style workout, search the web. You’ll find numerous organisations and personal trainers running military style circuit workouts.

Circuit training offers a great deal to the sportsman and sportswoman and their coach. Hopefully the information provided in this article will act as a great starting point on basic circuit types, their specific design and the implementation of circuits into your sports or fitness training.

This article was taken from the Peak Performance newsletter, the number one source of sports science, training and research. Click here to access these articles as soon as they are released to maximise your performance

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Sports Supplements Guide

There is an awful amount of erroneous or exaggerated data on sports supplementation, much of which is promoted by commercial interests simply touting their latest products. This is a no BS article based on independent scientific research and which offers excellent advice you can trust – Mike.

Sports Supplements

How many of these fancily packaged and extravagantly advertised products actually work?

In recent years, there’s been an explosion in the quantity and types of sport supplements available and the sports supplement industry is now estimated to be worth a staggering 15 billion US dollars a year. But how many of these fancily packaged and extravagantly advertised
products actually do what they say on the tub or sachet?

More importantly, are they worth parting with your hard-earned cash for, or are they nothing more than modern witchcraft? In this article, we’re going to look at the main product types out there, explain how they’re supposed to work and how effective they’re likely to be.

First things first

Although it’s true that some sports supplements can help you maximise the gains from your workout, the fact is that no amount of supplementation can substitute for a poor diet – all you’ll achieve is very expensive urine and a severely depleted bank balance. Therefore, before you even begin to think about using sports supplements, you need to ensure you’ve sorted out your dietary basics.

Supplement basics

Before you even consider using sports supplements, you need to ensure that your dietary basics are right. Don’t fall into the ‘performance in a bottle syndrome’, and delude yourself that a junk diet is OK so long as you’re taking fancy and expensive supplements. Many of the naturally-occurring, performance-giving substances in food have yet to be properly identified and aren’t found in even the most advanced supplements, no matter how exotic. Then there’s cost. Sports supplements aren’t cheap; could that money be better spent on increasing the quality of your diet in the first place?The bulk of your diet should be comprised of whole, natural unprocessed foods, rich in unrefined carbohydrates (to fuel exercise), and high-quality fruits and vegetables, with minimal intakes of refined, processed, sugary or fatty foods. Proper hydration is crucial too, and you should be drinking plenty of fresh water.Any supplementation should be carefully targeted to your individual needs. For example, if moderate-intensity  aerobic exercise is your main fitness pastime, there’s little benefit in shovelling down bucketloads of creatine, which only helps boost short-term, high-intensity energy pathways. Beware of exotic and fancy claims: evidence for the efficacy of many so-called wonder supplements is sparse. If the claims sound too good to be true, they probably are.

Finally, don’t think that even with the perfect diet and the best sports supplements, you’ll notice the benefits if your training programme is not right and you don’t allow yourself adequate recovery.

But let’s assume you’ve got your diet sorted, are training hard, have it all planned out and you want to make the most of your efforts. Which sports supplements should you consider using and what benefits could they offer? The answer depends very much on your training, your sport and your exercise goals. Endurance activities such as running and cycling will require more emphasis on energy and fluid replacement, whereas strength and power sports – such as bodybuilding, sprinting and wrestling – will require more emphasis on muscle gain and maintenance.

However, some products – such as recovery drinks – can be useful across the board. For the sake of convenience, we’ll divide these products into the following categories:

•    Energy replacement (eg, carbohydrate drinks)

•    Fluid replacement (eg, electrolyte drinks)

•    Recovery (eg, combined protein/carbohydrate drinks)

•    Protein and strength/muscle gain (eg, creatine and protein drinks)

•    Fat burners

•    Health and protection (eg, vitamin/mineral supplements, antioxidants)

It’s important to understand that many products span more than one of these categories. For example, many fluid-replacement drinks contain useful amounts of energy-replacing carbohydrate; while recovery drinks proper often combine protein and carbohydrate with electrolyte minerals and vitamins and minerals.

Energy replacement drinks

Energy replacement drinks aim to supply carbohydrate in a rapidly absorbable form, to help provide fuel for hard-working muscles during vigorous exercise. Most energy drinks contain a combination of quick-releasing simple sugars and slower-releasing longer-chain sugars, to provide a quick-acting, yet sustained increase in blood sugar, which in turn helps keep muscles fuelled. There’s a mountain of evidence to show that muscles can store only enough carbohydrate (or more specifically glycogen – a form of carbohydrate) to fuel around 1½ to 2 hours of high-intensity exercise; when muscle glycogen stores start to become depleted, there’s a sudden and often dramatic drop in performance.

Trying to replenish carbohydrate using conventional high-carbohydrate foods (eg, bread, pasta, potatoes, etc.) while on the move is almost impossible; not only does digestion slow down the rate at which the released carbohydrate comes ‘on tap’, most people also find it impossible to consume solid food during vigorous exercise without suffering from stomach cramps, abdominal bloating and so on. In contrast, energy drinks can be drunk on the move without causing abdominal distress, and can therefore help to prevent glycogen depletion during endurance training/events.

Recommended for: anybody who performs large volumes of training, particularly where workouts last 90 minutes or more – such as runners, cyclists, swimmers, triathletes, rowers, etc – and those who need to train for shorter periods, but more than once a day. However, if you train less than this, a decent high-carbohydrate diet will almost certainly provide all the energy you need.

Fluid replacement drinks

Fluid replacement drinks supply fluid to hard-working bodies. In addition to water, electrolyte minerals such as calcium, magnesium, sodium, potassium and chloride are provided. Not only do these help to maintain normal physiological processes overall, but have particular side benefits – for example, sodium also stimulates thirst and increases the physiological drive to drink; and studies have shown that small amounts of glucose increase the rate of fluid absorption from the small intestine into the body, especially where the rapid intake of fluid into the body is important, eg during exercise in hot conditions.

Recommended for: anybody who exercises vigorously for more than an hour in hot or humid conditions. Conversely, those who exercise at more moderate intensities in cooler conditions have little to gain, as do those whose exercise sessions last less than one hour. In these circumstances, fluid from plain water and minerals from foods in the diet will normally be more than sufficient.

Recovery drinks

Recovery drinks are taken immediately after training and supply carbohydrate for the synthesis of muscle glycogen, and amino acids (protein) to replace and rebuild muscle fibres broken down during training. Studies have shown that the two hours after training are a window of opportunity, during which your muscles behave like sponge, soaking up what they need to power you through your next workout and build new muscle. Recovery drinks aim to supply precisely the right combination and ratio of carbohydrates and proteins, at the right time and in a form that’s convenient to prepare, easy to drink and rapidly assimilated.

Recommended for: anybody who trains seriously – including aerobic power and strength athletes; those doing high volumes of training, where the need to continually replenish muscle glycogen and avoid excessive muscle tissue breakdown is crucial; and even recreational trainers, who may find it hard to get a really well-balanced meal down their neck immediately after training.

Strength- and muscle-building products

Strength and muscle-building products tend to fall into two sub-categories: protein-based drinks with added ‘anabolic’ (stimulatory) ingredients; and stand-alone products such as creatine, and the amino acid metabolite HMB.

Protein drinks supply large amounts of easily assimilated protein to help muscle tissue rebuild after and between training sessions. The theory is that normal balanced diets struggle to meet protein needs for those who train hard; however, a number of comprehensive scientific studies into protein nutrition have produced rather inconclusive results for the benefits of protein drinks, especially where the basic diet (and protein content) is already good.

Creatine is a different matter. Taking supplemental creatine has been shown unequivocally to increase the size of the creatine phosphate reservoir in the muscles. Creatine phosphate is a body compound that provides energy for short-duration exercise, such as weight training, so the potential of creatine supplements is obvious. Creatine phosphate also boosts the regeneration of ATP (the body’s universal energy-producing compound, ie, under both aerobic and anaerobic conditions), helping you to sustain high-energy bursts for longer and recover more rapidly between bursts. This in turn translates into better performance during intense exercise; and, because it enables greater training intensities, it also helps to produce an increased training response; eg, increased muscle growth after resistance training.

There are also a number of other ‘strength’ products out there that purport to help build muscle (eg, HMB, glutamine, AAKG and so on). However, the scientific evidence for the efficacy of many of these products is much less solid and (especially if you’re on a budget) you may be better to save your money.

Recommended for:

  • Protein – strength and power trainers who may struggle to maintain an adequate dietary protein intake (around 1.5-2g of protein per kilo of body weight per day). However, for many trainers, a recovery formulation (which also supplies carbohydrate) could be a beneficial option;
  • Creatine – anybody who trains seriously and incorporates intense stop/start activity in their training, eg sprinting, interval training, weight training/lifting and endurance athletes seeking a bit of extra ‘kick’ for the line. It can also benefit vegetarians, whose dietary creatine intake tends to be quite low.(Note: older athletes and people with kidney problems should consult their doctors before supplementing with creatine.)

Fat burners

Fat burners are tablets or capsules that aim to help your body utilise more fat for fuel, thereby assisting the process of fat loss as part of a weight management plan. However, the ingredients in these formulations can vary wildly: from nutrients with good supporting evidence for their efficacy, to those without, and even to substances that are banned from sport. Taking a fat-burning product without first having in place a properly structured exercise programme that includes plenty of aerobic exercise and resistance training, and a well-balanced eating plan, is therefore a complete waste of time! As an added hazard, some of these formulations contain high levels of stimulants such as caffeine, which can cause unwanted side effects with prolonged and continual use. Note: exercise can in itself regularly boost metabolic rate by up to 20%

Recommended for: occasional, judicious use to help lower body fat for a specific target – for example, in preparation for competition, or to help shed weight after a layoff. However, in most cases, manipulation of your diet and exercise regime will be a far safer and more effective strategy to lower body fat.

Health and protection products

Health and protection products include vitamin/mineral formulations and antioxidants. The purpose of these products is to keep the body healthy to withstand the rigours of training in both the short and longer-term. Vitamin and mineral supplements aim to top up nutrients that may be short in the diet. Research shows that even with ‘well balanced’ diets, many people in the West have borderline intakes of nutrients, such as zinc (involved in protein turnover and growth and immunity), iron (oxygen transport), magnesium (energy production via ATP synthesis) and omega-3 fatty acids (immunity, energy regulation and brain function) to name but a few. Recent research on dietary antioxidants has shown that not only do they help maintain health in the longer-term, but they may also help reduce exercise-induced muscle damage and post-exercise soreness, boost recovery and even enhance training performance.

Recommended for: anybody interested in maximising their overall health and enhancing potential performance gains in the longer term.

So there we have it. Hopefully, this information will help you find your way through the ‘sports nutrition maze’! Remember though, the core of good sports nutrition begins in your kitchen with the foods you eat, not at the pharmacy or sports shop!

Andrew Hamilton BSc Hons, MRSC ACSM is editor of Peak Performance newsletter, a member of the Royal Society of Chemistry and the American College of Sports Medicine, and a writer/consultant to the fitness industry, specialising in sport and performance nutrition

This article was taken from the Peak Performance newsletter, the number one source of sports science, training and research. Click here to access these articles as soon as they are released to maximise your performance
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Hip Injuries – Prevention and Treatment

Below follows a comprehensive hip rehab program that I am following, and which was obtained from one of my favourite sites to which I subscribe. It’s also very convenient in that with only my mat, stability ball and step I am easily able to do most of this at home – Mike.

Conditioning techniques to treat and prevent upper leg injuries

PHASE 1 (Muscle Balance)

Hip Labrum tear, Hip Bursitis

Exercises

The aim of phase 1 is to restore normal muscle length, range of motion and introduce postural awareness. The stretches outlined below are an indication of muscle stretches that are advised but do not have to be followed to the letter. Therefore if you have a preferred quad or hip flexor stretch for example, go ahead and use it. The stretches below are aimed to give a new perspective and new ideas on the sometimes stale stretches that we have been performing over the years.

Hip flexor floor stretch

Lying supine, with knees bent, both feet flat on the floor, the lower back is flat. Bring one leg up towards chest and hold it, while keeping lower back to the floor. The other leg is extended straight out and the gluteals on that side are contracted, while the back of the leg is pushed into the floor. This position is held for 8-10 seconds and repeated 6 times before swapping legs.

Abductor stretch

Standing with leg to be stretched crossed in behind. Laterally flex away from the stretching leg until a stretch is felt. This position is held for 20-30 seconds, repeating 2-3 times and swapping legs if necessary.

Standing Adductor Stretch

Standing with one leg straight and the opposite leg bent with legs apart and feet facing forward. Move sideways towards the bent leg until a stretch is felt in the inner thigh of the straight leg. The stretch is held for 20-30seconds and repeated 2-3 times before swapping legs.

Piriformis Stretch

Lying supine with the left leg straight and the right knee flexed. The right leg is crossed over the left with the left foot is positioned on the lateral aspect of the left thigh, just above the knee.

Gently pull the right knee towards the left hip until a stretch is felt deep in the right gluteals. This position is held for 20-30 seconds before repeating 2-3 times on each side.

ITB Stretch

Lying on your side with lower hip and knee bent, and the pelvis slightly rotated forwards. The top leg is straight and positioned forwards, with the knee turned up slightly.

The top leg is then abducted and then extended, so it is positioned slightly behind the body. The leg is then dropped towards the floor and allowed to hang for 15-20 seconds. The pelvis should not move and the lower back should not be allowed to arch during the movement.

PHASE 2 (Static dynamic and reactive stabilization)

1. Side lying hip abduction

Client is side lying, with lower leg bent and top leg straight. The top leg is lifted upwards, towards the ceiling. The pelvis remains in neutral and the lower back does not arch or flatten. Complete 10 repetitions.

2. Side lying hip adduction

Lying on your side, with the leg to be exercised lowermost. The hip and knee are straightened and the pelvis is held in neutral alignment. Top leg is rotated and knee bent.  Contract abdominals and lift lower leg up towards the top leg.

3. Balancing on swiss ball alternative

4. Wall slide with Swiss ball

Stand with the swiss ball in the lower back against a wall. Feet are positioned shoulder width apart, with knees over the second toe. Contract abdominals by pulling navel upwards and inwards and lower hips. Neutral spine alignment is maintained. Complete 3x 10 repetitions.

PHASE 3 (Functional Strength)

5. Standing hip flexion/glut contraction

Stand with feet close together and begin by shifting weight to the stance leg and tighten gluteal muscles on this side. Contract abdominals and flex opposite hip. Hold this position for 8 seconds maintaining gluteal and abdominal contraction.

6. Hip extension with Swiss ball

Lie supine with legs straight and heels resting on swiss ball, hip width apart. Contract abdominals and perform hip extension by lifting the hips up until a straight line is formed from the knees to the shoulders. Movement should be initiated by contracting gluteal muscles. Return to the start position and do 8-10 repetitions.

7. Supine hip extension

Start by sitting on the swiss ball then rolls down, while comfortably placing the head, neck and shoulder blades on the ball. Hips lifted so that they are in line and hands placed across the chest. Contract abdominals. Perform hip flexion by lowering hips then perform hip extension to move back to the start position. Movement should be performed slowly and hips and shoulders should be level.

Progression:

7b. Holding end position for up to 8 seconds.

8. Lunges

9. Cable adductions

10. Cable abductions

11. Cable hip flexion

12. Cable hip extensions

PHASE 4 (Functional Power and Agility)

13. Reverse curl with Swiss ball

Lie supine with back flat on the floor, head on the ground and hands 3 or 4 inches away from hips. Grip ball with lower leg and try to lift the ball quickly and lower it down slowly. Try not to let the ball rest on the floor. 10 repetitions

14. Squat push with medicine ball

Begin movement by squatting down to a point where your thighs are parallel to the floor. The abdominals are braced. Accelerate weight upwards and end position is where arms are extended over head and body is in optimal postural alignment.

15. Multi Planar hops – Sagittal

Prerequisites – you must be able to perform a two legged static box jump and a single leg balance with good posture, exhibit good core strength and have progressed through the previous phases with out any problem

Contract abdominals and stand on one leg in preparation for the movement. Flex hip and knee slightly, then do an explosive jump forward to land on the opposite leg. Stabilise landing for 3-4 seconds before performing another explosive jump. Perform movement 6-8 times before swapping legs. Use this format for side hops (frontal plane) and turning hops (transverse plane) ideally performing a 90 degree turn.

15b. Multi Planar hops – Frontal

15c. Multi Planar hops – Transverse

16a. Box jumps – two legged jump two legged land

Brace abdominals, flex hips and knees slightly before starting the jump. The landing should be flat footed and once you have landed you should stand up right in good postural alignment looking straight ahead.

16b. Box jumps – two legged jump one legged land

16b. Box jumps – one legged jump two legged land

16b. Box jumps – one legged jump one legged land

This article was taken from the Peak Performance newsletter, the number one source of sports science, training and research. Click here to access these articles as soon as they are released to maximise your performance