Shuttle runs are a simple exercise that will help you develop agility, quickness and cardiovascular strength. You can do them anywhere, in a gym, on grass, turf or pavement, and for various lengths of time depending on your schedule. This is a versatile exercise, which emphasizes change of direction and acceleration and is a great addition to any short-term or long-range workout plan.
Draw a line about a yard long on the pavement. Walk 30 feet forward and draw a similar line on the ground. Set up two markers -- which can be small blocks of wood -- behind the furthest drawn line.
Crouch down in the middle of the line without markers. Have a friend say, "Go." Run to the opposite line as fast as you can..
Pick up one of the markers when you reach the line 30 feet away.
Turn and sprint back to your original line and drop the marker behind the line.
Run again to the opposite line and after picking up the second marker, sprint back to the original line. Drop the marker. This constitutes one repetition.
Tips & Warnings
- As your endurance builds, add more reps. Concentrate on bursting out of your change of direction cuts and getting back to full speed as soon as possible.
- Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues. Shuttle runs can test your level of fitness, but they are also demanding.
- Photo Credit Chatabox/iStock/Getty Images
Exercises for a Youth Football Workout
Youth football players come in all sizes and shapes. They grow and develop at different rates, so they may not find a...
- How to Start a Shuttle Service Business
How to Do Well on the PACER Test
The Progressive Aerobic Cardiovascular Endurance Run test is an assessment that helps measure aerobic fitness. The test is typically given to children,...
What Are the Fitness Scores of a 5th Grader?
Several different tools and programs may be used to assess the domains of fitness for 5th grade students. The Physical Fitness Test...