How To Do Shuttle Run

Shuttle Run Exercise

Shuttle Run is a dynamic exercise that targets the quadriceps, hamstrings, gluteus muscles and calves.

It also works the hips, obliques, serratus, abdominal muscles and the lower back.

Shuttle Run will help develop speed, power, agility and coordination.

The crucial part of the exercise is the turn once you’ve hit the other cone. The key is to maintain 3 points of contact at the point of the turn.

Shuttle Run can be part of a conditioning and agility program.

Shuttle Run Progression & Mobility

  • Set the cones 10 meters to 20 meters apart.
  • Assume a start position at one cone; bend at the hips, one leg forward and the other leg back.
  • Explode off the start and sprint toward the other cone.
  • When you reach the cone, establish 3 points of contact on the floor. This means keeping both feet slightly wider than shoulder width and one hand on the floor. Make sure your arm is between both legs.
  • Turn your hips toward the other cone. Your hand remains in contact with the floor, the foot of the forward leg is pointing toward the cone, the heel of the back foot is elevated and your hip is higher than your knee.
  • Explode off the position and sprint toward the other cone.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

A common fault in Shuttle Run is establishing the 3 points of contact with the hand outside one leg, past the foot.

This places more pressure on your quadriceps and knees.

Another common fault is not establishing the 3 points of contract and merely turning around and running back to the other cone.

Variations: Butt Kicks, High Knees

Shuttle Run