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
Beginner0.00s / 4.30s
Instructions
- 1Players line up at the baseline
- 2Sprint to the 5m line and return
- 3Sprint to the 10m line and return
- 4Sprint to the 15m line and return
- 5Rest 30 seconds between sets
- 6Perform 2-3 sets total
Coaching Points
- Full acceleration from the start line
- Touch the line with one hand before returning
- Controlled deceleration on the way back