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Shuttle Runs

A high-intensity cardio exercise that involves sprinting back and forth between two points, developing speed, agility, and cardiovascular endurance.

Exercise Overview

Category

Functional Training

Exercise_Type

Cardio

Difficulty_Level

Intermediate

Technique

Mark two points 10-20 yards apart. Sprint from one point to the other, touch the ground, and sprint back. Repeat for specified time or distance.

Starting Position

Stand at the starting point, ready to sprint to the opposite marker.

Finishing Position

Return to starting position after completing the specified number of shuttle runs.

Form Cues

Sprint explosively, touch ground quickly, change direction fast, maintain speed, stay low

Common Mistakes

Poor change of direction, loss of speed, not touching ground, poor form, lack of explosiveness

Progression Tips

Increase distance, add obstacles, perform with weight vest, try different patterns

Regression Tips

Reduce distance, walk between points, practice form, build up gradually

Safety Notes

Warm up properly before performing shuttle runs. Maintain proper form during direction changes to prevent injury. Stop if you experience knee or ankle pain.