How to Do the Shuttle Runs

Shuttle runs are short sprints back and forth between two markers, touching the ground at each end. They build acceleration, deceleration and conditioning with no equipment. They suit beginners as a simple speed and cardio drill.

Quads Hamstrings BodyweightBeginner

Log every set of your Shuttle Runs in Superlift

Muscles worked

Primary

Quads
Hamstrings

Secondary

Calves
Glutes

How to do the Shuttle Runs

1
Set two markers 10–20 meters (about 11–22 yards) apart.
2
Start at one marker in an athletic stance.
3
Sprint to the far marker.
4
Plant your foot, lower your hand to touch the ground and turn.
5
Sprint back to the start marker.
6
Keep your steps short and quick as you decelerate.
7
Rest and repeat for your rounds.

Form cues to remember

Short steps to stop
Low hips on the turn
Push off hard
Eyes up

Common mistakes

Stopping with long strides

Take short steps as you slow down and sink your hips.

Skipping the touch

Always reach the marker so you practice the full range.

Slipping on turns

Plant your outside foot and use shoes with grip.

Going all out on every rep

Pick a pace you can repeat for all rounds.

Sets and reps

Conditioning	6–10 rounds of 20–30 seconds, with 40–60 seconds rest
Endurance	3–4 rounds of 5 shuttles, with 60–90 seconds rest

Sudden stops and turns load your knees, ankles and hamstrings, so warm up well. Use a non-slip surface.

Superlift for iPhone

Track your Shuttle Runs and watch it go up

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