Activation Circuit

Objective

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

Setup

1. 1Four stations marked with cones and a ladder.
2. 2Groups of three or four per station.
3. 3Coach positioned centrally.

How to play

1. 1Rotate through ladder feet, glute bridges, calf raises and lateral bounds.
2. 2Forty seconds work, twenty seconds transition.
3. 3Two full circuits.

Progressions

• +Progressive Tempo: add a fourth maximal round
• +Ball For Every Player: shrink the working area
• +Reaction Start: two cues, one a decoy
• +Add a competitive scoreline for the last round

Regressions

• -Progressive Tempo: stay at the first two tempos only
• -Ball For Every Player: bigger area, share a ball between two
• -Reaction Start: coach counts players in
• -Simplify the area or the service until success returns

Variations

• -Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
• -Ball For Every Player — Every player works with their own ball so no one waits in a queue.
• -Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
• -Partner Race — Players work in matched pairs and race each repetition, best of five.
• -Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
• -Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
• -Team Target — The whole group works to a shared score target and repeats the round if they miss it.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Sloppy ladder feet
• -Rushing the strength work
• -Skipping the single leg work