COACHES CORNER: Liam Hennesseyand Dr Jim Kiltyon circuit training.

CIRCUIT TRAINING is a tried and trusted method of training for stability, strength, power and endurance. In other words it develops general fitness and that will add to the base for virtually any sport.

Before starting a circuit programme you should identify if you are mobile and stable enough to tolerate the demands of training.

Remember the simple overhead-squat test and the exercises we noted early in this series. They can now be integrated into the circuit programme described here.

Doing the exercises described earlier and adding circuit training can build a sound foundation for most sports. This is so important. Imagine trying to build a house without a proper foundation.

Foundation training should form a large part of school year - experts suggest from six to 10 weeks - for the schools athlete.

A variety of exercises can be used, including bodyweight exercises, therabands (elastic bands), ropes, pulleys, medicine balls, Swiss balls, dumbbells, barbells and any of the strength-training machines in the club or school.

The circuit can use a range of exercises appropriate to the development of the athlete or player. For example, in the junior cycle or at under-15 a circuit of 6-8 exercises is sufficient, for older players 9-10 exercises are ideal.

The circuit can be repeated any number of times - dictated by the stage of development and fitness of the athlete and phase of season.

Guidelines to planning your circuit are given in the table for beginners (under-15) and more experienced athletes (over-15).

Measuring fitness at some key exercises is a practical starting point for circuit-training and will allow the coach to set targets. Here are some frequently used tests:

• The standing long jump - this measures leg power.

• The plank - a one-minute test of core strength endurance.

• The chin-up - measures pulling strength endurance.

• The shuttle run - measures general aerobic endurance.

Choose one or some of the above tests to get an indication of your current fitness. The test can be repeated after the programme and should indicate improvement.

A sample circuit is shown. The exercises include two stations where an exercise appropriate to the sport can be included. These exercises could be done with a ball if designed for a team sport or with a medicine ball with throwing events in mind. For sprinters it could be a starting drill.

Note in the sample circuit that there are exercises common to all sports (the squat and lunge). There are core-stability exercises important for most sports and for general fitness (the bridge).

The key is to combine general strengthening, core-stability exercises with special exercises that give strength for the movements or body positions particular to the sport. Incidentally, the above examples are by no means the only exercises suitable.

Note a progressive warm-up is essential before the circuit as is a cool-down with stretching.

These notes are contributed by Dr Liam Hennessy and Jim Kilty of Setanta College, the Institute of Strength and Conditioning Studies (www.Setantacollege.com)