![]() The distance you travel for the shuttle run is short, the goal is to accelerate and decelerate quickly. Hill Runs: Add some hill runs to your program work on your speed and acceleration. (You can find great video footage and explanations of the first two exercises here.)ģ. For this move, do 5 reps on each side for 3 to 5 sets. This drill will help you train for that quick crossover. ![]() For the shuttle run, you want to train your body to turn your hips and cross your foot over as you accelerate towards the next point. When your leg crosses in front, make sure to drive that knee up explosively before you put your foot down. Move laterally by stepping your foot behind, than in front of the other leg. Carioca: Start standing with your feet facing forward. Do 5 reps on each side for 3 to 5 sets, resting between each set.Ģ. This drill will help train you to be explosive off of two feet moving laterally, which is a key element of performing the shuttle drill. You want this movement to be quick and powerful. Next, jump to the right off of two feet - traveling sideways as far as possible. Side Standing Long Jump: In this exercise, start by squatting low, with your weight evenly distributed in both feet. To help you crush the 20-yard shuttle run at this year's Wall Street Decathlon, we asked Lauren Williams, a certified personal trainer and head coach at New York City’s athletic-based training studio Tone House, to come up with three moves to help you shave seconds off your personal best time.ġ. When the NFL has players do this drill, they are accessing linear speed and a player’s ability to change direction quickly. ![]() The shuttle run is a football drill that involves speed and agility. Improve Your 20-yard Shuttle Run With These 3 Exercises ![]()
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