The Gorilla Circuit concentrates on stations developed specifically for football strength, explosion, and quickness. The set of
exercises can be utilized individually or in a circuit format as we have presented them in this piece. During the summer we
incorporate the Gorilla Circuit into our workout once a week. With some minor adjustments we have replaced one of our weight
workouts during the season with a Gorilla Circuit workout. We also use the workout, with adjustments, for younger athletes.
Before we get started you should understand that although some of these exercises could be done by an individual we can not
stress enough the importance of having a partner when doing your workouts.
Prior to the workout we take time to stretch and organize all the equipment that we plan to utilize in Gorilla Circuit training. We
refer to each area as a station and we have all our players divide into pairs. They are to choose a partner that is close to them in
strength and speed.
If space is limited we will use indoor areas as well as outdoor areas for the Circuit.
Each station will have two players attending it. The coach will need a stopwatch to time each rotation. We usually will rotate
three times during one workout. However, there are times that we will cut the rotations to two or cut the time between each
rotation depending on who we are playing or what other type of workouts we have that particular week. Cutting the time of each
rotation or the number of rotations is one way we organize our circuit workouts for younger athletes.
In general we will plan for a 40 sec exercise. Certain exercises will require the athletes to switch during the 40 sec. period. We
will position a coach or manager at these positions to with another watch to signal the switch during the exercise. If there is
only one coach running the circuit you will have to position yourself so that you can see most of what is going on and signal the
stations that have switches yourself. You can do this by grouping all the stations that have switches together prior to the
To start a rotation the coach will shout "Ready!" When he does this we will have our players shout the team motto or our word of
the week in unison. During the off-season the players will shout "Get'er done!" This lets us know that they have made any
necessary adjustments to the equipment at there station and that they are ready to start the exercise. The coach will blow his
whistle to start all the exercises and he will start the stopwatch. At 20 sec. he will yell "Switch!" to the stations that have to
switch. At 40 sec. he will blow the whistle again and shout "Rotate!" to let everyone know to rotate. We usually give the players a
word to shout in acknowledgement. If our team does not show the kind of enthusiasm we feel they should have everyone will
drop and get twelve pushups. When the athletes that return to their original station everyone will shout "Circuit." This
indicates that one full revolution of the circuit is complete.
The following is a list and explanation of each station. We do not always do all these stations. You can mix and match as to what
your team needs are. During the season we may incorporate the five-man sled into the circuit as well as the ropes if they are
available in the area we plan to do the circuit.
The Towel Pull Ups
Towel Pull Ups are hard for high school players,
in general. This is a station which the athletes
will switch at the 20 sec. mark. If an athlete can
not do towel pull ups for a full 20 sec. we will
make them hang by the towel after they have
done as many as they can. We have built
contraptions outside to do these as well.
Ab Rollers & Leg Raises
We combine these two exercises into one
station. The athletes will switch at the 20 sec
mark. The second time through the circuit
they will alternate starting positions. In
other words the player that started on the leg
raises will start with the ab wheel the second
The Forearm Roller
At the 20 sec. mark the other partner will grab
the roller and start. It is important that the
partner be ready and in position to take the
roller as soon as the coach shouts the "Switch"
call. (not demonstrated in the picture)
Nothing fancy about this station. Each player
will have a rope and will jump with it for the full
40 sec. You can have them jump rope
backwards during the second revolution if you
want and again forwards for the last one.
Medicine Ball Throws
Medicine Ball Throws are great for football
players. We like to have them chop their feet
while they are doing this drill. We do not want
the ball to be lobbed. "No Rainbows!" is our battle
cry here. We also like to have them throw the ball
over an obstacle. They will throw the Medicine
Ball the entire 40 Sec.
Flipping the fertilizer spreader tires is the center piece of the circuit. The athletes will stand facing each other and flip the tire
back and forth. Here are the proper steps in flipping the tires.
• Stay low and keep your back strait.
• Keep your thumbs up and your elbows in.
• Apply pressure to the tire using your entire body.
• Extend upwards and latter your hands while using your legs.
• When you have the tire upright give it one hard shot then it is your partners turn.
You can click here for more tire flipping information.
We have our players flip tires the first two times through the circuit then do Torque Rolls the third time through.
Torque Rolls are demonstrated below.
You can click here for more tire flipping information.
Starting with the tire in the upright position the players
will take turns rolling the tire and applying tension. You
can use a coach to tell the players when to alternate or
you can set cones in a position to let the players know
when to alternate.
The use of the tires in the circuit really helps to
supercharge the entire workout. However, you must
make sure that there is sufficient space for the station. We
have done this station inside as well as outside. If you
choose to do it on carpet you need to make sure it is
secure or it will slide.
It is a good idea to isolate the tire area during the circuit.
This is an exercise you may or may not choose to do add
to the circuit. You can have the pair switch from leg
extensions to leg curls at the 20 sec mark or you may
wish to have them alternate from one to the other during
revolutions of the circuit. 40 sec. of leg extensions or leg
curls is not easy by any means. If you choose to have
them do the full 40 sec. you will have to make sure that
they do not have too much weight on the machine.
Because it is hard to determine how long it will take to
complete the regular dot drill workout we will give this
station a number of exercises that they must accomplish
in the 40 sec period. Below are examples of our station
order for this drill.
• Hit every dot 6 times. (start with both feet at the back go
to the middle then to the frong back to the middle and
end up where you started.
• Right Leg 6 times. (start on the right and go to the
middle, right side front, left side front, middle, backside
left, then back to the right)
• Left Leg 6 times. (opposite of right foot drills)
• Both feet together 6 times. (Start on one side, go to the
middle, front, over, middle, back, then over again.
• Flips 6 times. (Start with your feet spread at the back. Go
to the middle then front. Flip until you are facing the
back, go to the middle back and flip again.
Your players may want to start prior to you calling the
"Ready" call. They will rarely need to because it is easy to
get these exercises in within the 40 sec rotation. You may
already have a dot drill workout that you can use in place
Forward Thrust Machine (Weapon)
Many programs have a machine similar to this one. These
are extremely good football exercises. If you do not have a
machine of this type you can easily substitute Hang Cleans
here. However, we use Hang Cleans extensively in our
weight program so we do not usually include them in the
Gorilla Circuit during the off-season.
We also incorporate a lunge step into this station. When we
do it with the Circuit we switch this station up at 20 sec.
This is also a station that does not make it during the
off-season because we do it several times a week as it is. This is
also one the would switch at the 20 sec. mark.
During the first revolution we have the athletes do speed
hops. The second rotation is single legs. The third rotation is
speed hops again.
We usually use fore to five boxes for this drill. Both athletes
can go almost simultaneously.
Possible ad ins for the Gorilla Circuit are below.
• Football Throws- both players practice rolling out and
throwing from about 10 yards.
• Crunches & Pushups
• Calf Extensions
The Gorilla circuit is a great summer and offseason workout for football. When done in conjunction with alternating
weight workouts it is killer prep for the season. The workout is also evolving and can be modified for the type of team you
Copyright 2013 Robert B. Babcock
1010 10th St.
Snyder Ok. 73566
IGWT t 2013