Shuttle Runs

Shuttle Run exercise is a dynamic exercise that targets the quadriceps, hamstrings, gluteus muscles and calves. The shuttle run meaning is: A timed running test that is designed to determine the participant’s aerobic capacity (VO2 max).

The shuttle run test 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 Runs can be part of a conditioning and agility program.

Shuttle Run Progression & Mobility

• The shuttle run distance is usually set 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, the correct shuttle run technique is to 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.
• A shuttle run workout should have you repeating 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

FAQs

How do you run a shuttle run?

You do a shuttle run by sprinting from one start point to a finishing point (20 metres apart), then sprinting back to the start point and repeating for as many times as possible while keeping up with a beep timer.

Every minute, the beeps become closer together and the participant has to keep up by reaching the end points by the time the beep goes off.

What is the average time for a shuttle run?

A shuttle run under 4 seconds is considered excellent.

The more you practice sprinting, the better your aerobic capacity and the better you’ll be able to perform shuttle runs.

What does the shuttle run test?

The shuttle run test aerobic capacity (VO2 max). Sprinting drills can help you perform better at a shuttle run test.

What muscles do shuttle runs work?

Your entire body is worked during shuttle runs, particularly the heart muscle, as well as quads, glutes, calves and hamstrings.

How To Do Shuttle Run

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