Pro Agility Shuttle
Quick Information
Category
Deceleration & Braking
Difficulty
Intermediate
Equipment
Cones
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Adductors, Gluteus Medius, Calves, Trunk
Movement pattern
Lateral Change of Direction
Training goal
Deceleration
Sport
General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, Sprinting, Hockey
Overview
Purpose. Train and test lateral acceleration, deceleration and change of direction.
How it fits the system. An intermediate-level lateral change of direction entry in the Deceleration & Braking section, programmed to develop deceleration. Related work in the library: Split-Stance Drop and Stick and 45-Degree Cut Drill.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Adductors, Gluteus Medius, Calves, Trunk
Movement pattern
Lateral Change of Direction
Equipment
Cones
Difficulty
Intermediate
How to Perform
- Set three cones in a line five yards apart.
- Straddle the middle cone in an athletic stance.
- Sprint five yards to one side and touch the line.
- Turn and sprint ten yards to the far cone and touch the line.
- Turn again and sprint five yards through the middle cone.
- Rest fully and repeat, alternating the starting direction.
Coaching Cues
- Drop the hips as you approach each turn.
- Get the outside foot planted wide to redirect.
- Stay low out of each turn for the first two steps.
Common Mistakes
- Standing tall into the turn.
- Planting with a straight, stiff leg.
- Rounding the turn instead of planting.
Progressions & Regressions
Progressions
Add a reactive start or reduce rest.
Regressions
Slow the drill down and focus on the plant position.
When to Use It
When to use
For change-of-direction training and testing.
When not to use
With knee or ankle pain during cutting.
Programming
6 to 8 repetitions with full rest.
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