Shuttle Run

Difficulty: ⭐⭐ Intermediatecarry

Home Setup

Use any open space like a hallway, driveway, or backyard. Mark two points 10-25 yards apart using household items as markers.

Water bottlesShoesTowelsTape

💡 Pro tip: Start with shorter distances (10-15 yards) if space is limited, and focus on quality touches at each marker rather than just speed

Gym Setup

Use cones or markers on a basketball court, turf area, or track. Standard distance is 25 yards between markers.

Safety: Ensure the surface is non-slip and clear of obstacles. Warm up thoroughly before maximal efforts to prevent hamstring or groin strains.

💪 Muscles Worked

QuadricepsHamstringsGlutesCalvesHip Flexors

⭐ Why This Exercise?

Shuttle runs develop explosive speed, agility, and cardiovascular endurance while training the body to efficiently change direction under fatigue. This exercise improves acceleration and deceleration mechanics, builds mental toughness, and enhances sport-specific conditioning for activities requiring quick directional changes.

Make It Easier

Regressions for building up strength

1. Walking Shuttle

cones or markers

Removes impact and speed demands while teaching proper touch technique and pacing

2. Jog Shuttle

cones or markers

Reduces intensity while maintaining the movement pattern and direction changes

3. Shorter Distance Shuttle

cones or markers

Decreases total work volume and allows focus on technique with less fatigue

Make It Harder

Progressions for advanced athletes

1. Weighted Shuttle Run

cones or markers + weight vest

Adds resistance to increase strength and power demands during acceleration

2. Suicide Runs

cones or markers

Increases complexity with multiple distance markers requiring more direction changes

3. Pro Agility (5-10-5)

cones or markers

Adds lateral movement and requires touching the ground at each marker for increased difficulty

↕️ Similar Movements

Sprint Intervals

Develops linear speed without the direction change component

Lateral Shuffle

Trains lateral agility and change of direction in a different plane

T-Drill

Multi-directional agility drill incorporating forward, lateral, and backward movement

Box Jumps

Develops explosive power used in acceleration phases of shuttle runs

Hill Sprints

Builds acceleration strength and power in a linear pattern

Form Checklist

✓Touch the line with your hand at each turn, don't just get close

✓Stay low through the turn with bent knees and forward lean

✓Drive hard out of each turn with powerful arm swing

✓Keep your chest up and eyes forward during sprints

✓Plant your outside foot and push off explosively when changing direction

Common Mistakes

•Standing too upright during turns, losing power and increasing injury risk
•Not fully touching the line at each marker, reducing work quality
•Decelerating too early before the turn instead of maintaining speed
•Poor arm drive during acceleration phases
•Inadequate warm-up leading to muscle strains during explosive movements

📈 When to Progress

Progress when you can complete 6-8 shuttles at your current distance with consistent times (within 0.5 seconds), maintain proper form throughout all repetitions, and recover adequately between sets within 60-90 seconds