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.

300 yd Shuttle Ladder – 50/40/30/20/10 yd

• Train on a lined football field or flat grassy training surface to minimize joint impact during your training session.
• Place six cones 10 yds apart. Note: A football field is 52 yds wide. Don’t use widths
• From a prescribed stance, using proper speed mechanics, sprint 50 yds
• Properly decelerate, stop, and quickly change direction, and repeat
• From a prescribed stance, using proper speed mechanics, sprint 40 yds
• Properly decelerate, stop, and quickly change direction, and repeat
• From a prescribed stance, using proper speed mechanics, sprint 30 yds
• Properly decelerate, stop, and quickly change direction, and repeat
• From a prescribed stance, using proper speed mechanics, sprint 20 yds
• Properly decelerate, stop, and quickly change direction, and repeat
• From a prescribed stance, using proper speed mechanics, sprint 10 yds
• Properly decelerate, stop, and quickly change direction, and repeat
• Rest the time prescribed between each shuttle
• Repeat the number of shuttles prescribed
• Your goal time is 60 sec or less