Build variation into your workouts
Lesson details
Learning outcome
I can make changes to my training to maintain interest and motivation.
Key learning points
- Move: using strength and conditioning exercises helps develop the muscles needed for better performance in your event.
- Think: including variation in your training helps avoid boredom and supports consistent improvement reaching your goals.
- Feel: trying something new or different in training can refresh motivation levels and keep sessions enjoyable.
- Connect: encouraging peers during circuit work helps maintain effort and builds shared motivation.
Keywords
Variation - changing the type of training to keep it interesting and effective
Circuit - a series of exercises performed in order, with short rests in between
Conditioning - exercises that strengthen muscles to support performance and reduce injury risk
Common misconception
Pupils may believe that repeating the same drills every session is the best way to improve.
Even performing the best drills or exercise will become boring after time. Therefore variation is required in a training programme, otherwise it will become boring and the athlete will lose interest.
Teacher tip
By using the suggested intervals, it is possible to run the two circuits alongside each other and both will finish after 18 minutes.
Equipment
circuit station cards, worksheets, light weights, agility ladders
Content guidance
Risk assessment required - physical activity
Supervision
Adult supervision required
Licence
Prior knowledge starter quiz
4 Questions
Q1.How does resting help the body in a training programme?
Q2.What should your training frequency align with?
Q3.3. What is efficiency of movement a result of?
Q4.What might happen if you skip recovery?
Assessment exit quiz
4 Questions
Q1.What does variation in training help prevent?
Q2.How might a sprinter’s exercises be different to those of a middle distance runner?
Q3.How will encouraging others help during circuit training?
Q4.What can we use to help strengthen muscles and reduce injury risk?
To help you plan your 9 physical education lesson on: Build variation into your workouts, download all teaching resources for free and adapt to suit your pupils' needs...
To help you plan your 9 physical education lesson on: Build variation into your workouts, download all teaching resources for free and adapt to suit your pupils' needs.
The starter quiz will activate and check your pupils' prior knowledge, with versions available both with and without answers in PDF format.
We use learning cycles to break down learning into key concepts or ideas linked to the learning outcome. Each learning cycle features explanations with checks for understanding and practice tasks with feedback. All of this is found in our slide decks, ready for you to download and edit. The practice tasks are also available as printable worksheets and some lessons have additional materials with extra material you might need for teaching the lesson.
The assessment exit quiz will test your pupils' understanding of the key learning points.
Our video is a tool for planning, showing how other teachers might teach the lesson, offering helpful tips, modelled explanations and inspiration for your own delivery in the classroom.
Explore more key stage 3 physical education lessons from the Athletics: fitness development of pace or power unit, dive into the full secondary physical education curriculum, or learn more about lesson planning.