SHUTTLES

Shuttles are short linear sprints varying in distance from 25 – 110 yds, with multiple changes of direction. As each program progresses, we increase both the distance traveled as well as the number of stops and starts. Skating mechanics can decrease hip and lower body mobility. The skate boot can also reduce development of tendons, ligaments and fascia tissue, normally depended on for joint integrity. A properly implemented and progressive short shuttle training regimen can help regain these often-neglected areas.

240 yd Shuttle – 60 yd x 4

• Train on a lined football field or flat grassy training surface to minimize joint impact during your training session.
• Place two cones 60 yds apart
• From a prescribed stance, using proper speed mechanics, sprint 60 yds
• Properly decelerate, stop, and quickly change direction, every 60 yds
• Complete four x 60 yd sprints. Rest the time prescribed between each shuttle
• Repeat the number of shuttles prescribed
• Your goal time is 45 sec or less