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How to Do Shuttle Runs

Contributing Writer - Updated July 21, 2017

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.

Tips

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.

Warnings

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.

References

About the Author

This article was written by the SportsRec team, copy edited and fact checked through a multi-point auditing system, in efforts to ensure our readers only receive the best information. To submit your questions or ideas, or to simply learn more about SportsRec, contact us here.