Description of functional anaerobic exercises included in FAST programme adapted from Verschuren et al66
| Exercise | Equipment | Description | Targeted fitness component |
|---|---|---|---|
| Step-ups | Step or block | Step up with right leg over the block followed by the left. Turn around and step back over the block with left leg first. Count the number of repetitions completed | Strength, power, coordination |
| Beanbag run | 4 mats, 12 beanbags | Place 4 mats in a row, 1.5 m apart. Place 4 beanbags on each of the first 3 mats. Move a beanbag from mat 1 to 2, 2 to 3, and 3 to 4. Run back to the start and repeat. Count the number of beanbags moved | Power, agility, coordination (bending, turning, getting up from the floor) |
| Lateral step-ups | Step or block | Step up sideways with right leg first over the block. Step back over the block with left leg first. Count the number of repetitions completed | Strength, power (stair climbing, avoiding obstacles) |
| 5 m sprint | 2 strips of tape | Place tape 5 m apart. Sprint as fast as possible between lines of tape. Count the number of sprints completed | Agility, speed |
| Obstacle course | 1 hoop, beanbags, step, hurdle, basket | Take a beanbag from the hoop, over the step, under the hurdle and into the basket. Repeat and count number of repetitions completed | Power, agility, speed, coordination (bending, turning, getting up from the floor) |
| Shuttle sprint | 5 lines of tape placed 1.5 m apart | Sprint to line 1, return to start. Sprint to line 2, return to start, continue. Count the number of lines touched | Power, agility, speed, coordination |
| Up and down stairs | 3 stairs (17.5 cm step height) | Move up and down 3 stairs as quickly as possible. Count number of repetitions completed | Strength, power (stair climbing) |
| Agility run | Bean bag, cones, basket | Zig-zag between 5 cones placed 1.5 m apart (in and out), and return to the start line. Count number of repetitions completed | Power, agility, speed, coordination |
| 4 cone run | 4 cones of different colours | Start in the centre of a 2 m×2 m square. Trainer calls a colour to run to, touch the cone, and back to the centre. Trainer then calls another colour. Count the number of cones touched | Power, agility, speed, coordination |
FAST, functional anaerobic and strength training.