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Exercises to improve Fitness, Strength and Stamina

bhsportscoach
Aug 26
3 min read


What Types of Exercise Can My Child Do?


Keeping your child active during the holidays doesn't have to be complicated - consistency is key. I recommend doing something fun and active at least once a week, whether that is cycling, swimming, running or simply getting outside and moving.


The focus should be on making exercise enjoyable, building good habits, teaching them why it’s beneficial, and most importantly - having fun so that they can return to school/club sport feeling ready! Below are some of my favourite workouts/exercises from lockdown and my playing career.


Bodyweight Workout: The 100s


One of my favourite workouts from lockdown is the ‘100s’—a fun and challenging workout that requires minimal space and you can adapt to suit your fitness level. No weights required, just bodyweight exercises. For beginners, the repetitions can be halved or quartered. Time how long it takes you so you have your own personal challenge to beat next time.


  1. 100 push-ups

  2. 100 squats

  3. 100 tricep dips (using a chair)

  4. 100 sit-ups

  5. 100 lunges

  6. 100 star jumps

  7. 100 mountain climbers

  8. 50 burpees

  9. 100 shoulder taps (in plank position)

  10. 100m run (10 x 10m shuttles)


Cardio Workouts


These bring back many memories from my playing career but are by far my favourite aerobic, anaerobic and agility exercises. They don't require masses amount of space and can be adapted to suit your area. To add an extra challenge, try do the agility tests with a football or hockey ball to make it sport specific.


  1. Shuttle Runs (Anaerobic Fitness)

    Set up cones or markers every 5 meters for a 30-meter run. Start at the first cone, run 5 meters, back to the starting point, then 10 meters, back again, etc., until you reach the final cone. Repeat for 5 sets, with 30 seconds of rest between each. Increase rest time if you need.


  2. Bronco Runs (Aerobic Fitness)

    Set up cones at 0m, 20m, 40m, and 60m. Start at 0m, run to 20m, back to start, run to 40m, then 60m, and back. Complete this 5 times with no rest. You can adjust the distance based on the available space. Sprint bronco = 0m, 10m, 20m, 30m (adapted version for smaller areas).


  3. 5-10-5 (Agility)

    Set up three cones in a straight line, each 5 meters apart. Start at the middle cone. On “go,” sprint 5 meters to one side, touch the line or cone, sprint 10 meters to the far cone on the opposite side, touch, then sprint back 5 meters through the middle cone. This test focuses on quick acceleration, deceleration, and rapid changes of direction.


  1. T-Test (Agility)

    Set up four cones in a “T” shape. Place one cone at the start, one 10 meters straight ahead, and two cones 5 meters to the left and right of the top cone. Start at the base cone, sprint forward to the middle cone, shuffle sideways to one side cone, shuffle all the way across to the opposite side cone, shuffle back to the middle cone, then backpedal to the starting cone. This test challenges agility, lateral movement, coordination, and body control.


  1. Illinois Test (Agility)

    Set up a rectangle using cones, about 10 metres long and 5 metres wide. Place four cones down the centre in a straight line. Start lying on your front at the start cone. On “go,” run forward, weave in and out of the middle cones, then run around the outside cones following the course to the finish.


  2. Bleep Test (Aerobic Fitness )

    Place two cones 20 meters apart. The 20-meter shuttle run assesses aerobic fitness. Participants run between the lines, keeping to the pace of audio signals (beeps) that increase in speed every minute.


For more details on these exercises, check out these links:

 
 
 

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