In the video below Daniel Roose, VCU Head Strength and Conditioning Coach, provides you with examples of exercises that are used in Metabolic Conditioning Circuits. While designed specifically for off-season training of basketball players, this type of workout would be beneficial for all athletes. The workouts progress from 20 seconds of work followed by 40 seconds of rest for the first four weeks. Then for the next four week segment players exercise for 30 seconds with 30 seconds of rest. Then in the four weeks just prior to the start of practice the exercise for 40 seconds with 20 seconds of rest.
In the clip Coach Roose shows you 7 of the exercises that they utilize in their Metabolic Conditioning Workouts. For more training ideas from Coach Roose click the link The Havoc Strength & Conditioning Program
The YouTube video has sound, so please make sure that you have the sound turned on.