Court shuttle sprints
Speed drill for 1 to 12 players. Focus: acceleration; turning at a line.
What you need
- Players
- 1 to 12 players
- Time
- 5 to 8 min
- Level
- Intermediate
- Equipment
- Tape
- Ball fed by
- Not needed
- Space
- Half a court
Setup
- A strip of tape across the court 3 m (10 ft) in from the end line; the attack line and center line are the other turns.
- Athletes start side by side on the end line, at least 2 m (7 ft) apart.
- Touch each line with a hand, then run back and touch the end line before the next leg.
How it runs
Shuttle runs on half a court. From the end line, athletes run to a tape line 3 m (10 ft) out and back, then to the attack line and back, then to the center line under the net and back, touching every line. Each turn is practice at stopping low and pushing off hard.
Time and reps: 3 to 4 rounds with about 60 s rest between rounds.
Coaching points
- Lower the hips and shorten the steps as you reach each line.
- Bend the knees to touch the line with a hand, and keep the back flat.
- Push hard out of the turn with the first two steps.
- Keep the pace even: the last leg should look like the first.
Ways to change it
- Backpedal the return of the first leg.
- Race a partner in the next lane.
- Use the full court once the athletes are fitter.
Terms on this page
- Attack line (10-foot line)
- The line about 10 feet (3 m) from the net. Back row players take off from behind it when they attack.
- Centerline
- The line under the net that splits the court into two halves.
Safety
Reps and rest times are suggestions, not medical advice. Check with an athletic trainer or doctor before starting a conditioning program, especially with youth athletes, and stop if anything hurts.
- Warm up fully before any sprint work.
- Keep lanes wide apart and watch out for the net posts on the last leg.
- Stop if an athlete feels sharp pain or dizziness.
