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Shuttle Run
- 1 - Mark two lines on the ground approximately 10 meters apart using cones or tape.
- 2 - Start in an athletic stance at one line with knees slightly bent, hips lowered, and weight on the balls of your feet.
- 3 - On the signal, sprint as fast as possible to the opposite line.
- 4 - Touch the line with your hand or foot, then quickly decelerate and change direction.
- 5 - Sprint back to the starting line and touch it, completing one repetition.
- 6 - Continue sprinting back and forth for the desired number of repetitions or duration.
- 7 - Focus on explosive acceleration, sharp direction changes, and controlled deceleration throughout the drill.
