How to Do Shuttle Runs

    Step 1

    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.

    Step 2

    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..

    Step 3

    Pick up one of the markers when you reach the line 30 feet away.

    Step 4

    Turn and sprint back to your original line and drop the marker behind the line.

    Step 5

    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.


  • 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.

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