Medicine ball strength circuit with six 30 s stations: chest pass, squat, throw, legs, throw-in and sit-up

Goal

Develop structural strength with medicine ball work in six actions for the upper body, lower body and trunk, against the clock and with continuous rotation.

Description

A 30x30 m area with six stations (P1 to P6) set in a circle, each with a medicine ball, and a wall or rebounder next to station 1. Six players (J1 to J6), one per station, do the circuit continuously against the clock: 30 seconds of work and 15 of rest to move to the next station, on the coach's signal. The ball weighs 2 to 3 kg for under-16s and 3 to 5 kg for under-18s, depending on the station and the player. The stations are: P1 chest passes against the wall or rebounder; P2 deep squat holding the ball at chest height; P3 vertical one-handed throws, alternating arms; P4 lying face up, leg flexion and extension with the ball between the feet; P5 throw-ins with the ball over the head, forward; P6 upper sit-up with the ball at chest height. On the change signal everyone moves to the next station in the direction of the arrows. A full round lasts about 4 and a half minutes; two rounds per set, two sets with 3 minutes of rest between them.

Step by step

1. 1

   Each player does their exercise for 30 seconds: chest pass (P1), squat (P2), vertical throw (P3), legs face up (P4), throw-in (P5) or sit-up (P6).

2. 2

   On the signal, 15 seconds of rest and move to the next station in the direction of the purple arrows.

3. 3

   Repeat until two rounds per set are completed, with 3 minutes of rest between sets.

Rules

Work 30 seconds at each station and rest 15 to change. Each exercise is done with correct technique and without losing control of the ball; if control is lost, correct it and carry on. The ball is left at the station at the end. Anyone who feels pain stops and tells the coach. The throw-in ball is thrown to the free zone, with nobody in front.

Equipment

• Medicine balls of 2 to 5 kg
• A wall or rebounder
• Stopwatch
• Mats

Physical focus

Recommended times by goal

• Strength: 2 × 9' · rest 3' · Medium intensityOrientativo

Rotation and restart

On each signal everyone moves to the next station in the direction of the purple arrows: from P1 to P2, and so on to P6, which moves to P1.

Coaching points

• Technique before speed: straight back in every exercise.
• Breathe: exhale on the effort.
• Keep the rhythm for the 30 seconds and recover during the change.
• Look before throwing so you do not hit anyone.

Common mistakes

• Choosing a ball that is too heavy and losing technique.

  How to correct: Switch to a lighter ball until the movement is mastered.

• Arching the back when throwing or in the sit-up.

  How to correct: Keep the lower back supported or neutral and the abdomen engaged.

• Throwing the throw-in without checking that nobody is in front.

  How to correct: Look at the free space and always throw towards the clear area.

Questions for the players

• “At which station do you feel the fatigue most, and why?”
• “Which ball lets you do the 30 seconds with good technique?”

Levels

• A · easy2 kg balls and only four stations, with 20 seconds of work.
• B · standardAll six stations with balls of 2 to 5 kg, as described.
• C · advancedHeavier balls, 40 seconds of work and three rounds.

If you have fewer or more players

• With 4 fewer: Remove the extra stations (for example P3 and P6) and rotate among those that remain. (Medicine ball circuit with four stations)
• With more: Two players per station, alternating work and rest, or two circuits in two spaces. (Circuit with two players per station)
• With odd numbers: The extra player rests and takes over from another at the next station.

Age

Variations

• More stations. Add arm raises, one-handed biceps curls, calf raises or hip flexions with the ball.
• Alternate with technical stations. Insert passing, control or shooting stations between the strength ones.