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Shuttle runs
How to do... shuttle runs

Shuttle runs

Shuttle runs are a popular training technique for sports which involve short bursts of speed.

They help develop your acceleration, speed and your anaerobic fitness.

Firstly, place a marker at 10 metres (m), 20m, and 30m.


Run to the 10m mark first, touching the floor and running back to the start line.

Then run to the 20m line and back. Finally run to the 30m line and back.

Start the routine again and repeat four times.


A good way to monitor your improvement is to time yourself and see if you can get quicker each time you do it.

Here are some sprint drills you can use to add variety to your shuttle runs:

  • Giant strides (taking huge strides)

  • Heel flicks (put your hands on your bottom and try to kick your hands with your heels)

  • High knees (jogging with your knees as high as you can)

  • High skips (skipping instead of sprinting)


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