Activation Circuit

Objectives

• -Activate glutes, hips and calves
• -Prime the nervous system
• -Reduce injury risk

How to set it up

1. 1Mark out the working area at 15 x 15 yards. Put a cone on each corner so the boundary is obvious to the players.
2. 2Four stations marked with cones and a ladder.
3. 3Groups of three or four per station.
4. 4Coach positioned centrally.
5. 5Kit for this practice: Cones, Ladder. Keep a supply of spare balls beside the coach so a lost ball never stops the practice.
6. 6Split 4-20 players into two or three even groups. Run two stations side by side if you have the space, so lines never grow beyond four players.
7. 7Set the area up before the players arrive, then walk them through the shape once at a jog before the first live repetition.

How to run it, step by step

1. 1Get the players into position and walk the first repetition through slowly so everybody knows where they start and where they go.
2. 2Rotate through ladder feet, glute bridges, calf raises and lateral bounds.
3. 3Forty seconds work, twenty seconds transition.
4. 4After their action each player follows their pass and joins the back of the next line, so everybody rotates through every position in the practice.
5. 5The repetition ends when the ball reaches the final target or leaves the area. The next player starts straight away.
6. 6Freeze the practice once or twice per round, make one coaching point to the whole group, then restart immediately.

What each player does

Working player

Takes the repetition: receives, executes the warm ups action and finishes the sequence at match pace.

Server

Delivers a consistent, firm ball on the coach's call, then collects a spare ball ready for the next repetition.

Waiting players

Stand behind the start cone with a ball ready, watch the repetition in front of them and step in the moment it finishes.

Coach

Stands where the whole picture is visible, serves or calls the start, and makes one clear point per freeze.

Timings and organisation

• -Volume for this practice: Two full circuits.
• -Run 3 rounds of roughly 3 minutes inside the 10 minute slot.
• -Build the intensity round by round and keep everybody moving — no long explanations while players stand still and get cold.
• -Rotate roles at the end of every round so each player works, serves and defends across the practice.
• -If the practice is too easy, move to a progression rather than adding more repetitions. If players are struggling, drop to a regression for one round and then build back up.

Common mistakes

• -Sloppy ladder feet
• -Rushing the strength work
• -Skipping the single leg work
• -Standing still and watching instead of moving into the next position