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Set up cones and warm up before working on shuttle technique.
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Turning technique plays a large role in successful shuttle runs. The difference between a lumbering, sloppy turn and a crispy executed one means more than just style points compared to your pals as your team gets in shape on the soccer field or basketball court. Poor technique can hurt your results in a beep test - which checks your fitness level - and mean that you're not getting all you could out of your shuttles, which can hone agility, as well as improve conditioning. And a good time is especially crucial if your shuttle run is part of a military or police fitness test.
Nail the Pivot
Good technique involves a slight deceleration as you come to the end of your shuttle run. To prepare, go full speed in the middle of the shuttle. Slow down slightly as you approach the end of the shuttle - typically 20 yards for a beep or fitness test shuttle, although it may be 40 or 60 yards for speed-endurance training. On the second to the last step, pivot 180 degrees. Reach back your non-pivot foot so it crosses the 20-yard mark, and touch your hand to the marked line or cone if that is required.
Reverse Directions Quickly
The first error you want to avoid is having your last step be a pivot right on the shuttle line. This wastes a considerable amount of time. So replace this with a back step instead. A second error entails running in a soft loop at the end of each straightaway, as if you were on a racetrack. You want to decelerate, pivot and reverse direction instead.
Balance it Out
If your shuttle runs are part of team or individual sports, rather than a first-responder fitness test, alternate the direction that you turn on each test. Turn on your right foot at one end of your shuttle and the left foot on the other. This will make your more agile in your sport-specific movements during games.
The Combine Shuttle
Your goal may be to achieve a good time in the combine shuttle, a different endeavor to sprint-type shuttles. The combine shuttle tests your explosiveness. From a three-point stance, you shuffle laterally to your left, touch a 5-yard line, and then shuffle laterally 10 yards to your right - as fast as humanly possible. If you can manage to do so in under 5 seconds, you're heading in the right direction for a college or pro score. Your change of direction is crucial to achieving an excellent time. You want to explode toward the 5-yard line. Halt on your right and then left foot, in what is called a вЂњhockey stop,вЂќ short of the line. Take a firm plant with your left foot short of the line, ready to push off in the opposite direction, hips sunk low. Reach for the line and drive back. Avoid overrunning the line or planting on your right foot.