Build Sports Agility and Endurance with Shuttle Runs

The shuttle run drills can measure your endurance and agility

AFL Draft Combine
Players compete in the shuttle run during the 2014 AFL Draft Combine at Etihad Stadium on October 2, 2014 in Melbourne, Australia. Michael Dodge/Getty Images

The shuttle run is often used to measure the kind of endurance you need for stop-and-go, high-intensity sports such as soccer, hockey, basketball, and tennis. The shuttle run builds explosive power, agility, and endurance.

Most of us did shuttle runs in grade school or high school. This drill is no different.

The Shuttle Run Drill

  1. Set up markers such as cones 25 yards apart.
  2. Make sure you are warmed up, or add this drill to the end of an easy jog.
  1. Sprint from one marker to the other and back. That's one repetition.
  2. Do 6 repetitions as fast as you can—that's 300 yards.
  3. Time your result for the entire 6 repetitions.
  4. Rest 5 minutes.
  5. Repeat the drill.
  6. Add the times for each run together and divide by two to find the average time.
  7. Record this time.
  8. You can use this test monthly to track your progress over time.

To give you an idea of what your results means, the US Military Academy Admissions showed the top West Point men score 52 seconds, and women score 58 seconds. Their maximum acceptable time is 65 seconds for men and 79 seconds for women.

The shuttle run is an easy way to add some high-intensity drills into a basic exercise program while you build speed, stamina, and endurance.

5-10-5 Shuttle Run

A more advanced form of the shuttle run is the 5-10-5 shuttle run, also known as the short shuttle run or the pro agility drill. It is used by the NFL for testing and building agility and power, and it changes up the basic shuttle run by performing lateral movements in the drill.

Set up the 5-10-5 shuttle run by placing three cones in a line, each five yards from each other. Mark lines at each of the three cones. You begin in the three-point stance, straddling the line at the center cone. 

The three-point stance is a position you've probably seen in American football. Begin bent over at the waist while extending a hand in front of you and placing your three forward fingers on the ground.

The extended hand should be your strong hand. Bend your knees, dropping your rear down so thighs are close to parallel with the ground. Keep your head up and look straight ahead. 

The 5-10-5 Shuttle Run Drill

  1. Starting position: three-point stance, straddling the center cone line.
  2. Dash laterally in either direction, running the five yards to the right or left cone.
  3. Touch the line at the cone.
  4. Sprint the 10 yards back toward the far cone.
  5. Touch the line at the cone.
  6. Sprint back to the middle cone and line.

A great time for a professional athlete in the 5-10-5 shuttle run is four seconds. 

You can improve your performance in the drill by shifting your weight to the leg on the side of the direction you will be sprinting in first. Stay low and keep your center of gravity closer to the ground to help keep you on balance.

Need new workout ideas? Check out the Sample Workouts Page.

While it is a great way to track your progress, why stop there? Add shuttle runs into your training routine once a week and get a major interval training workout.

Source

US Military Academy Admissions, Lemmink KA, Visscher C, Lambert MI, Lamberts RP. The interval shuttle run test for intermittent sport players: evaluation of reliability. Journal of Strength Conditioning Research. November, 2004.

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