Shuttle Run Warm-Up
Players perform short sprint-and-return shuttle runs between fixed lines at increasing distances, raising heart rate and activating fast-twitch muscle fibers before technical work.
6 min
4-16 players
BeginnerCones, Whistle
0.00s / 4.30s
Instructions
- 1Players line up at the baseline in staggered rows
- 2Sprint to the first marker and return to the start line
- 3Immediately sprint to the farther marker and return
- 4Each shuttle increases in distance to build intensity
- 5Rest briefly between sets, then repeat
Coaching Points
- Full acceleration from the start line
- Touch the line with one hand before returning
- Controlled deceleration on the way back
Common Mistakes
- Not touching the line before turning — cutting corners reduces the drill's value
- Decelerating before the line instead of at the line
- Turning on the wrong foot leading to slower direction changes
- Treating the return jog as a walk instead of an active recovery