Circuit Training For Football Players With HIIT Method (High Intensity Interval Training). This article will discuss Circuit Training For Football Players With Method HIIT (High Intensity Interval Training). About HIIT has been described in the article HIIT: High Intensity Interval Training Workout to Increase VO2max Level For Football Players, the next is the application of methods of HIIT in football through circuit training.
Circuit training is a practice done by involving some form of physical movement or exercise commonly referred to using some of the post with the goal to improve and maintain physical fitness components of football players. This exercise is given when approaching the match schedule, could be given a month before the tournament.
Typically, circuit training is always used as a menu of physical exercise for the players by the coach if the preparation time is so tight. Because in circuit training, the coach can put some form of exercise that can improve the physical fitness components of that is dominant in football, such as speed, agility, muscle explosive power, endurance and stamina. However, in the implementation of circuit training should not be between the posts nearby train the same muscle.
Typically, circuit training is always used as a menu of physical exercise for the players by the coach if the preparation time is so tight. Because in circuit training, the coach can put some form of exercise that can improve the physical fitness components of that is dominant in football, such as speed, agility, muscle explosive power, endurance and stamina. However, in the implementation of circuit training should not be between the posts nearby train the same muscle.
1. Initial Target Time
The first way is to complete all posts in circuit training as soon as possible, so usually in movement on each post not specified how much time per post, but how many repetitions of the movement in one of the post. Because this method requires the player completes one repetition quickly as possible, it must move quickly from one post to the next post.
2. Initial Trial Time
The second way is to complete all posts in circuit training with each post is given a time limit to do, so that players are required to repeat the movement as much as possible in one post with a certain time limit.
From the above two ways, the most widely used is usually the first way that is Initial Target Time (completed all the post as soon as possible). Below will be given examples of circuit training with the method of HIIT (High Intensity Interval Training), the way their training circuit, using a first number that is the initial target time.
Circuit Training
1. Zig Zag Run = 1 Times
2. Split Jump = 10 Times
3. Up and Return = 6 Cone
4. Triangle Direction And Double Leg Hop Twice = 1 Times
5. Hop Skip = 5 Times Each Side (Total 10 Times)
6. Speed (Acceleration-Deceleration)
All posts for circuit training, consisting of 6 posts, from one post to the other post to be quick because we use the way circuit training "initial target time. This Circuit training, I applied in Unsil United Siliwangi University, plus with HIIT workout such as who already publish on this website, that is HIIT: High Intensity Interval Training Workout to Increase VO2max Level For Football Players.
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