Ruck Shuttle Run
Quick Information
Category
Tactical Training
Difficulty
Intermediate
Equipment
Weighted Vest, Cones
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Gastrocnemius, Soleus, Erector Spinae, Obliques
Movement pattern
Loaded Change of Direction Shuttle
Training goal
Work Capacity
Sport
Tactical / Military, General Athletic Development, Rugby, Football
Overview
Purpose. Train loaded deceleration and change of direction, the most injurious component of tactical movement.
How it fits the system. An intermediate-level loaded change of direction shuttle entry in the Tactical Training section, programmed to develop work capacity. Related work in the library: Weighted Vest Burpee and Seated Rope Pull.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Gastrocnemius, Soleus, Erector Spinae, Obliques
Movement pattern
Loaded Change of Direction Shuttle
Equipment
Weighted Vest, Cones
Difficulty
Intermediate
How to Perform
- Wear a pack of 10–20 kg secured tightly.
- Set cones 20 metres apart.
- Run to the far cone, decelerate over the last two steps and touch the line.
- Turn and repeat for the prescribed reps.
Coaching Cues
- "Shorten the steps to stop."
- "Pack tight to the back."
- "Chest over the knees on the turn."
Common Mistakes
- Turning on a single long, straight-legged step.
- A loose pack that shifts and pulls the trunk.
Progressions & Regressions
Progressions
Increase load, distance or the number of shuttles.
Regressions
Reduce load, and walk the turns.
When to Use It
When to use
Tactical conditioning and loaded deceleration development.
When not to use
Knee or low-back pain under load, or without a base of loaded marching.
Programming
4–8 shuttles, 3–4 sets, 90–120 seconds rest.
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