300-Yard Shuttle
Quick Information
Category
Conditioning
Difficulty
Advanced
Equipment
Cones
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Gastrocnemius, Soleus, Erector Spinae
Movement pattern
Repeated Shuttle with Change of Direction
Training goal
Work Capacity
Sport
Football, Soccer, Basketball, Rugby, Hockey, General Athletic Development, Sprinting
Overview
Purpose. Tax the glycolytic system while demanding repeated hard braking and re-acceleration.
How it fits the system. An advanced-level repeated shuttle with change of direction entry in the Conditioning section, programmed to develop work capacity. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Gastrocnemius, Soleus, Erector Spinae
Movement pattern
Repeated Shuttle with Change of Direction
Equipment
Cones
Difficulty
Advanced
How to Perform
- Set cones 25 yards apart.
- On the start signal, sprint to the far cone and back — that is one repetition.
- Complete six repetitions without stopping.
- Record the total time, then rest fully before any second effort.
Coaching Cues
- "Attack the first three, survive the last three."
- "Get low on every turn."
- "Touch the line with the hand or the foot as prescribed."
Common Mistakes
- Setting off too fast and collapsing in the final shuttles.
- Rounding the turns instead of braking.
Progressions & Regressions
Progressions
Add a second timed effort with 3–5 minutes rest, or reduce the rest interval.
Regressions
Reduce to four shuttles, or use a 20-yard distance.
When to Use It
When to use
Pre-season anaerobic capacity testing and development.
When not to use
Early in return to running, or with any acute lower-limb injury.
Programming
1–2 efforts, 3–5 minutes rest between efforts, once per week at most.
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