General Circuits

Circuit ideas for speed and power athletes with limited access to equipment.

General Training1
Warm Up 
Forward skipping30m
Backward skipping30m
Easy bounding30m
Straight leg bounding30m
Lateral side shuffle30m
High knee jogging30m
Skipping for height30m
Skipping for distance30m
Lateral carioca with high knee30m
Dynamic straight leg skipping30m
Step to knee jogging (step to knee height jogging)30m
  
Circuitx3
Step ups on to 18-24″ bench/box/chairx5 each
Slow split squatsx5 each
Plank with single leg lift hold for 2-3 secondsx5 each
Push upsx10
Plank with single arm lift hold for 2-3 secondsx5 each
Pulsing push ups (1/2 push ups)x10
Plank and hold for 15 seconds 
Single leg V-upsx10 each
Dips with arms on bench/box/chairx10
Sit up position – twist with resistancex10 each
Scorpionsx5 each way
Reverse scorpionsx5 each way
  
Jumping and Running 
Easy bounding5x20m
Easy single leg hops4×20 each
Acceleration Running 50% build to 90%5x50m
  
General Training2
Warm Up 
Forward skipping30m
Backward skipping30m
Easy bounding30m
Straight leg bounding30m
Lateral side shuffle30m
High knee jogging30m
Skipping for height30m
Skipping for distance30m
Lateral carioca with high knee30m
Dynamic straight leg skipping30m
Step to knee jogging (step to knee height jogging)30m
  
General Circuit x3
Step ups on to 18-24″ bench/box/chairx5 each
Slow split squatsx5 each
Plank with single leg lift hold for 2-3 secondsx5 each
Push upsx5-10
Plank with single arm lift hold for 2-3 secondsx5 each
Pulsing push ups (1/2 push ups)x10
Plank and hold for 15 secondsx1
Single leg V-upsx10 each
Dips with arms on bench/box/chairx10
Sit up position – twist with resistancex10 each
Scorpionsx5 each way
Reverse scorpionsx5 each way
  
Jumping Circuitx1-3 (60-90 total)
Stair jumps3×10 stairs = 30
Stair hops3×10 stairs = 30
Drop down from box or chair and explode up3×10 = 30
Bear crawl3x10m = 30m
Squat jumps3×5 each = 30
Burpees with jump3×10 = 30
  
Jumping and Running 
Side to side jumps (double leg)4×10 each
Side to side jumps (single leg)4×10 each
5 double leg jumps into sprints (30m)x5
Acceleration Running 50% build to 90%5x50m
General Training3
Warm Up 
Prisoner squatsx10
High knee jogging30m
Pulsing push ups (1/2 push ups)x20
Jogg butt kicks30m
Sumo squatsx20
Skipping with arm circles 
  
Pulsing push ups (1/2 push ups)x20
Sumo squatsx20
Scorpionsx10 each
Reverse scorpionsx10 each
Easy double arm bounding30m
Sprint (20m) to bounding (20m)x5
Jog (10m) – sprint (10m) – Jog (20m)x5
  
Jumps 
Knee tucksx10
Butt kick jumpsx10
Split jump squatsx5 each
Split jump squats alternatingx5 each
Easy backward jumpsx10
Easy forward jumpsx10
  
Hurdle Mobility x20 hurdles per exercise 
Walk overs arms up 
Walk overs arms behind head 
Lateral hurdles with bent knee 
Dynamic lateral hurdles straight leg 
Leg swings over hurdles 
Leg circles over hurdles 
  
General Training4
Warm Up 
Forward skipping30m
Backward skipping30m
Easy bounding30m
Straight leg bounding30m
Lateral side shuffle30m
Ankling (step to ankle height jogging)30m
High knee jogging30m
Skipping for height30m
Dynamic skipping30m
Dynamic bounding30m
Lateral carioca with high knee30m
  
General Circuit x3
Step up with explode upx5 each
Jump split squatx5 each
Plank with single leg lift hold for 2-3 secondsx10 each
Push upsx10-15
Plank with single arm lift hold for 2-3 secondsx10 each
Pulsing push ups (1/2 push ups)x20
Plank and hold for 15 seconds45-60 seconds
V-Upsx20
Dips with arms on bench/box/chairx15-20
Sit up position – twist with resistancex15-20 each
Scorpionsx10 each
Reverse scorpionsx10 each
  
Jumping and Running 
Easy bounding5x20m
Easy single leg hops4×20 each
Easy bounding (20m) to sprinting (20m)5x40m
Acceleration Running 50% build to 90%5x50m
  
Jumping Circuitx1-3 (60-90 total)
Stair jumps3×10 stairs = 30
Stair hops3×10 stairs = 30
Drop down from box or chair and explode up3×10 = 30
Bear crawl3x10m = 30m
Squat jumps3×5 each = 30
Burpees with jump3×10 = 30