Shuttle Run

Quads, Hamstrings, CalvesBodyweight

Fast-paced shuttle run with rapid direction changes. Develops acceleration, agility, and leg endurance.

How to do it

1Set two markers and stand ready at the starting line.

2Sprint straight ahead, keeping a slight forward body lean.

3Decelerate two to three steps before the line, dropping your center of gravity to pivot.

4Tap the floor, turn your feet back around, and explode off your plant leg.

5Sprint back to the start line while keeping total control.

Common mistakes

Slamming to a sudden stop on straight legs, putting severe stress on your knees.

Twisting your upper body without turning your feet, twisting your knees and ankles.

Leaning too far sideways while touching the floor, risking a loss of balance.

Breathing

Breathe rhythmically with your strides. Keep breathing through the pivot.

Make it harder or easier

To make it easier, slow down your sprint speed and skip the floor touch.

To make it harder, increase the distance or cut your turn-around time.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.