Here is a suggested circuit session. Over a period of time, the benefits of this will be an increase in fitness and an increase in the athlete's range of movement.
The circuit should be carried out following a 10/15 minute warm up period. Each exercise is for 20 seconds with a 30 seconds rest between each exercise.
1) squat jumps
2) press ups
4) sit ups
5) star jumps
6) continuous lunges from left foot to right foot and back again
7) knee tuck jumps to the chest
8) hop on one leg on the spot for time period rest then the other leg
9) bunny hops forward depending on space available if necessary turn round and retrace ground during the time period.
The idea for the above circuit is to slowly increase the exercise duration and reduce the rest period.