Print and Post Ball HIIT Circuit — American Coaching Academy

Dramatically Improve Your Athletes' Endurance
with Just 7-Minutes of High-Intensity Interval Training!

In youth athletics, endurance matters.

The team with the most energy towards the end of a game usually wins.

Lots of youth athletes look AMAZING in the first half of a game, and then things start to fall apart after half time.

They get tired.

And tired teams usually don’t play their best.

If you want to ensure your team comes out fresh in the second half, you need to start doing HIIT.

HIIT= High Intensity Interval Training

High-Intensity Interval Training describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity.

Here’s why this is our new favorite way to train youth athletes:

It’s Efficient: In fact, our HIIT circuits take just 7 minutes, but your athletes will achieve MORE in 7 minutes than they would running for half an hour.

It Improves Cardio Like Nothing Else: Most youth athletes aren’t used to pushing into the anaerobic zone (where it’s actually hard to get out a sentence because you are breathing so hard). But it’s that anaerobic zone that offers amazing results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

It’s Fun: There are lots of exercises you can use for a HIIT circuit, but we’ve designed ours to be fun for kids. All of our HIIT exercises involve a sports ball (you can use a soccer ball, basketball, volleyball, or medicine ball).

If you can spare just 7 minutes of practice time, we have proven HIIT workouts that will make your entire team more fit:

The secret to fitting in valuable high-intensity interval training into your practices is efficiency.

We feel that our "Stations Model" is highly effective for youth athletes & coaches.

Here’s the big picture: Each workout consists of 7 exercise stations, the kids rotate from station to station every 60 seconds for 7 minutes straight.

Here are the tools that make this easy for you:

25 Printable Exercise Posters

We’ve selected 25 HIIT exercises specifically designed for youth athletes.

Each exercise has a companion printable poster for you to post for the kids to reference.

There is an illustration of the exercise, along with a full written description and modification suggestions to make it easier or more challenging.

That means that kids can quickly glance at the poster and know exactly what they are supposed to be doing at any given station. (no standing around!)

25 Printable Workouts

Each workout is comprised of 7 exercises that have been carefully grouped to maximize high-intensity interval training benefits.

You can rest assured that the workout design has been carefully crafted by one of the top Exercise Physiologists at the American Coaching Academy.

If you follow the plan, you will see results- it's that simple.

Here's The Strategy:

Step 1:

Print out the 7 Exercise Posters that correspond to the workout you selected.

The posters print right from your home or office printer on standard 8.5 x 11 inch paper.

Step 2:

Post the exercise posters around your space (gym or field) to make 7 separate “HIIT Stations".

If using with a team, divide your team up so that athletes are spread out along all 7 stations.

If you are working with only 1 athlete, simply have them start at the first exercise and work their way through the exercises in order.

Step 3:

Go around and give a quick demonstration of each drill.

Explain that the athletes are going to be at each station for exactly 1 minute each, and are required to hustle to the next station each time your whistle is blown.

On your whistle, the Speed & Agility Workout begins. Have a stopwatch handy and blow your whistle every minute to indicate when athletes move to next station.

After 7 minutes, you are DONE!

Only a Ball Required
All the exercises are done using body weight & a sports ball- nothing else! (Basketballs, soccer balls, volleyballs, or medicine balls all work great for these exercises!)
Just 7 Minutes
The workouts really and truly take just 7 minutes- so anyone can work them into their practice or day!
Good for Teams or Solo Training
The workouts work equally well with big teams or individuals.

Ages 5-65+
It’s easy to adjust the intensity level up or down for your specific age group.
25 Different Exercises
Your athletes won’t get bored with our workouts. We have 25 different exercise posters, and only 7 exercises show up in each workout- so just about each workout is new and different.
No Standing Around
On each exercise poster are very clear illustrations of how to perform the exercise. We also include written instructions. Your athletes will always know what to do- so you should never catch them standing around!

Order Now & Receive the Following
Limited Edition Bonus Gift for FREE!

This gift is only available with the first 250 orders, so grab your copy before they're gone!

6 "Homework Workout" Printables

Give your athletes a little extra boost with a "Homework Workout". These 6 printable one-page workouts provide a HIIT Circuit cheat sheet for kids to reference at home.

Here are a handful of ways you can use these workouts:

Do you have an athlete that’s lacking in the cardio fitness department? Assign them a homework workout to perform outside of practice.
Did your team seem tired at the last game? Assign the entire team some “homework” to complete the homework workout and have their parents initial the back indicating that they did it.
If parents approach you looking for ways they can help their child at home, provide a HIIT workout plan they can easily complete at home!

Just like the workouts and printable posters- print as many as you need, year after year!

Here's How it Works:

Secure Instant Access
As soon as your order is securely processed, we’ll direct you to a download area, where you can get instant access to the printable posters and workouts.
Download To Your Computer or Mobile Device
The files are delivered in PDF format, so you can download them to your computer, or directly to your mobile device.
Print!
Print out as many of the printable exercise posters or workouts as you need (year after year!).

Our Promise to You:

We are so sure that you will love the Print & Post Ball HIIT Circuits that we are offering an unconditional 100% money-back guarantee.

If you are not completely satisfied with the workouts, all you have to do is notify us within 60 days of your date of purchase and we will refund your money, in full, with absolutely no questions asked!

That’s TWO FULL MONTHS to put these fun turn-key workouts to the test!

FAQs:

What age level are these workouts for?

Our workouts can be done with athletes ages 5-65+. We give you coaching tips to dial the intensity level up or down for your specific athletes.
Do the workouts cater to a specific sport?

No, we feel that all youth athletes can benefit greatly from high-intensity interval training, regardless of what sport they play.
Do I have to use the workout templates provided, or can I make my own?

It’s up to you! The 25 workouts are 100% turn-key, you don’t have to think about which order you should put the exercises, etc. However, feel free to select any of the drills you like and mix and match to design your own workout. You can also piggy-back two workouts together for added interval training if you have a little extra time.
Can these workouts be used outside or inside? Is any special equipment required?

You can do these workouts in gymnasiums or out on the field. The only equipment you will need is one sports ball for each athlete (soccer ball, basketball, volleyball, medicine ball, etc.).