Workouts That Improve Endurance For Traveling Team Sports Performance

Strength, stamina, and endurance are vital assets to a player’s performance and mental aptitude for young and adult athletes—training conditions the body to withstand high-intensity workouts and cardiovascular grooming for athletic efficiency and more extended play periods. As a sports enthusiast, it is in your best interest to learn as many strategies and strength-building exercise techniques as possible to increase your hand-eye coordination, improve reaction times, and polish your athletic repertoire. 


Regular workouts teach our bodies to acclimate to challenging circumstances and strengthen our safety abilities to reduce injury or fatigue. Countless workouts individuals and traveling sports teams can incorporate into their exercise regimen to reinforce the skill set they already possess. In today’s blog by the Rocky Mount Event Center, we discuss the essential workouts that improve endurance for your traveling sports team. 

Circuit Training

Circuit training is perfect for strength building and muscle endurance since the exercises involved incorporate cardio, high-intensity training (HIT), and endurance reinforcement. Each circuit session alternates between different exercises that target specific muscle groups. The idea behind circuit training is full-body utilization with a minimal rest period to get the body working in harmony and the blood pumping to create more oxygen for cardiovascular integration. Circuit training is challenging, but mastering these workouts provides countless benefits and more for building your endurance and boosting your health. Here are a few examples of circuit training workouts you can try today: 


  • Squats
  • Push-Ups
  • Lunges 
  • Chin-Ups 
  • Sit-Ups
  • Jumping Jacks 
  • Jumping Rope 
  • Short Sprints 
  • Leg Lifts 


The Rocky Mount Event Center team suggests adding 3 or more of these exercises into your workout routine for strength and endurance improvement. The best way to incorporate each exercise correctly is doing as many of one workout as you can for 30 seconds and then resting for 20-40 seconds before moving onto another. For example, do as many squats as you can for 30 seconds, give it your all, rest for 20-4 seconds, and then do the same thing for the next exercise. 


At the Rocky Mount Event Center, safety is our number one concern; if you feel shortness of breath, dizziness, vertigo, or anything out of the ordinary while you workout, stop the exercise immediately, rest, and get hydrated. The last thing you want to do is push your body to dangerous heights. If this form of working out is new to you, start slowly and work your way into adding more each session for better endurance and stamina. 


High-Intensity Interval Training:


There is one key difference between HIIT Training and Circuit Training for better endurance. Circuit training is about what you’re doing and how long the exercise is being done compared to HIIT, which is about the intensity of the workout. HIIT generally involves 30-minute workouts that alternate between high-intensity exercises to low-intensity recovery periods. HIIT can include body workout exercises, biking, jumping rope, adding sports gear like kettlebells, barbells, and more. 

Regardless of how it is applied, HIIT should involve short periods of strenuous exercise that accelerate your heart speed. Examples of HIIT workouts for endurance include: 


  • Burpees
  • Mountain Climbers
  • Russian Twists 
  • Plank Jacks
  • Kettlebell Swings 
  • Overhead Press Squats
  • High-to-Low Plank
  • Jumping Lunges
  • Jumping Squats 


If you are not sure how to incorporate these workouts in a HIIT fashion, these are some suggestions from the Rocky Mount Event Center Team: 


60HIIT: 6 to 10 rounds of 60-second intervals with 60 seconds of rest in between

30 HIIT: 4 to 8 rounds of 30-second intervals with 120 seconds of rest in between


For instance, you will do burpees for one minute, rest for 60 seconds, and go again till you have completed 6 to 10 rounds of one-minute burpees. 

After, you will move onto the next workout. HIIT and circuit training are great ways to boost your metabolism and increase endurance which is essential for sustaining activities and playing for long periods without feeling immediate. 

Get In Shape With Rocky Mount Event Center 

Build stamina and endurance with your team at one of our high-performance hosted events. At The Rocky Mount Event Center, we provide a premier place for all athletes and team events to come together under one roof. Our facility is ideal for hosting large tournaments and competitions for both families and coaches to witness and cheer on their home teams. No matter what sport it is, we have space and professionals designed to meet the needs of any large gathering. Contact us online or call (252) 231-3490 to find out more about our facilities.