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.

Sprint 20 yd / Jog 20 yd – Every 20 sec x 10 reps (1 – 2 sets)

• Train on a lined football field or flat grassy training surface to minimize joint impact during your training session.
• Place three cones, in-line 20 yds apart
• From a prescribed stance, using proper speed mechanics, sprint 20 yds
• Utilize the next 20 yds to gradually slow down
• Turn around and repeat every 20 sec for number of reps prescribed
• Rest 2 min and repeat for numbers of sets prescribed