Shuttle Run
Quick Information
Category
Conditioning
Difficulty
Intermediate
Equipment
Cones
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Calves, Trunk
Movement pattern
Repeated Acceleration and Deceleration
Training goal
Conditioning
Sport
General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build repeat-effort conditioning that includes braking and change of direction.
How it fits the system. An intermediate-level repeated acceleration and deceleration entry in the Conditioning section, programmed to develop conditioning. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Calves, Trunk
Movement pattern
Repeated Acceleration and Deceleration
Equipment
Cones
Difficulty
Intermediate
How to Perform
- Set two cones at the prescribed distance apart.
- Start beside the first cone in an athletic stance.
- Accelerate hard to the far cone.
- Decelerate over the last two or three steps and plant to turn.
- Accelerate back to the start.
- Repeat for the prescribed number of lengths, then rest.
Coaching Cues
- Lower the hips as you approach the turn.
- Take short, choppy steps into the plant.
- Push hard off the plant foot to re-accelerate.
Common Mistakes
- Braking too late and overshooting the cone.
- Turning with a straight, stiff leg.
- Running through the turn rather than planting.
Progressions & Regressions
Progressions
Increase the number of lengths or shorten the rest.
Regressions
Reduce distance and number of lengths.
When to Use It
When to use
For repeat-sprint conditioning in field and court sports.
When not to use
With knee or ankle pain during cutting.
Programming
6 to 10 sets of 4 to 6 lengths with full or fixed rest.
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