Shuttle Run
Sprinting back and forth between two markers, touching the line at each turn. Builds acceleration, deceleration, change of direction and anaerobic conditioning.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Cardiovascular System
Secondary muscles
- Calves (Gastrocnemius)
- Adductors
- Hip Flexors
- Sets
- 4–8
- Duration
- 15–30 sec
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand behind a start line with two markers set 5-20 m apart.
Sprint to the far marker.
Lower your hips, plant the outside foot and touch the line.
Push off hard to sprint back to the start.
Complete the set number of lengths, then rest.
Breathing: Breathe hard and rhythmically; recover with deep breaths between sets.
Coaching tips
Sink the hips to turn
Drive out of the turn
Short steps into the line
Common mistakes
Turning upright with stiff legs
Overshooting the line
Not decelerating before turning
Safety notes
Use a non-slip surface and warm up before change-of-direction work.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.