Sample Workout Programs

Since everyone has different bodies, goals and physical fitness levels, all workout programs must be tailored toward the individual--even if the individual trains and practices with a team, according to Vern Gambetta, director of Gambetta Sports Training Systems in Sarasota, Florida. Workout programs must adapt to you as you progress, not the other way around.

Speed, Agility, Quickness (SAQ)

According to Gray Cook, founder of Functional Movement Systems in Danville, Virginia, speed, agility and quickness, or SAQ, training, is a collective term describing strength and endurance enhancement. Adding speed to endurance and quickness to strength creates power, a necessary component in almost all sports and activities. Agility is your ability to control speed and movement together, such as when jumping over an obstacle or cutting and turning around opponents in football.
One simple way you can develop a foundation for SAQ training is jump-roping. It improves your posture, endurance, coordination and rhythm simultaneously. Start with the bounce step, where you jump with your feet together. Do one jump per second for one minute without making a mistake. Increase your speed to two jumps per second for one minute.
Vary this drill by hopping on one leg while keeping your raised leg and hip bent at 90 degrees, or jumping with one leg in front of the other.

Power Endurance

According to Gambetta, power endurance training involves performing one exercise at high intensity and speed, then performing another low-intensity exercise that trains a similar movement pattern, with no rest between exercises. This improves your anaerobic performance and stamina, which is your ability to resist fatigue. A sample power endurance workout would have you do a set of box jumps and jump-roping.
Use a sturdy wooden or metal plyobox that reaches at or below your kneecap. Jump onto the box with your feet and knees pointing forward. Your legs should be hip-distance apart. Immediately jump down to the front. Face the box again and repeat the jumping pattern as fast as you can for four to six jumps. Then jump rope in any foot position you choose for 30 seconds, at one jump per second.

Circuit Training

Circuit training is doing several exercises--usually between six to ten exercises--that train different movement patterns, with no rest between exercises. Unlike power endurance training, the workout is at a lower intensity, yet elicits similar muscular endurance and stamina benefits. You can use any method or tools to train, such as kettlebells, pull-up bars, jump ropes, steps, medicine balls or your own body weight. There is no limit on what exercises you can choose to do in circuit training.
A sample exercise routine includes kettlebell deadlifts, body-weight squats, push-ups, pull-ups, medicine-ball throws, and jump-roping at one or two jumps per second. Do each exercise between 20 to 30 seconds.