5-10-5 shuttle

What you need

Players

1 to 4 players

Time

5 to 8 min

Level

Intermediate

Equipment

Cones

Ball fed by

Not needed

Space

Half a court

Setup

1. Three cones across the court, about 4.2 m (14 ft) apart: one near each sideline and one in the middle, a little in front of the running line (a little shorter than the standard 5-10-5 yards, so it fits the court).
2. The athlete starts in a ready stance at the middle cone, facing the net.
3. One athlete at a time; the next goes when the runner has walked back.

How it runs

A classic change-of-direction shuttle across the width of the court. From the middle, the athlete runs about 4 m (13 ft) to one side and touches the line, turns and runs about 8 m (26 ft) to the other side and touches again, then turns and drives back through the middle. Every turn is a low plant and push, the same move a defender makes to chase a ball.

Time and reps: 4 reps, alternating the first direction, with about 60 s rest between reps.

Coaching points

• Sink the hips before each turn and push off the outside leg.
• Touch the floor at each end with the hand nearest the line, bending the knees and keeping the back flat.
• Turn tight at each line.
• Run hard through the middle at the finish, then slow down gradually.

Ways to change it

• Alternate the first direction every rep.
• Time the rep and keep the turns clean as the times drop.
• Finish with a backpedal instead of a run.

Terms on this page

Ready position

A low stance with the feet wide, the knees bent and the hands out in front.

Safety