My conditioning circuit for the Kingston High School Men's and Women's varsity Crew Team 2 minutes of continuous work at 1 of 10 different stations developing strength, explosive power, footwork, coordination, balance, endurance and mental toughness. Exercises include 1 Recline pull ups for back and core strength 2 Medicine ball wall sprawls for explosive power working chest, arms and core 3 Plyometric side to side Jump Squats over bearers working quads, hamstrings, glutes and calf's 4 Jump rope working legs and calf's 5 Running Stairs working legs 6 Push ups working upper body 7 Erg machines or rowing machines focusing on sprinting working total body 8 Mountain climbers working total body 9 Step drill with a hop over great for speed, balance, and metal focus 10 Squat thrusts or burpees working total body Also a great way to correct your athletes form and to keep an eye on anyone slacking.
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