Shuttle run

Setup: Set two markers or lines on the floor at a specified distance (commonly 5–10 meters). Start behind one line in an athletic stance.

Movement: Sprint to the opposite marker, touch the line or ground with hand or foot, then quickly change direction and sprint back. Repeat according to the prescribed number of lengths.

Standards:

• Each line or marker is clearly reached
• Controlled touch at each turnaround point
• Full effort sprint between markers

Focus Points: Stay low during direction changes, drive with powerful strides, maintain balance, accelerate quickly after each turn.