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5 10 5 shuttle run8/8/2023 In addition to running, the test also involves picking up two blocks of wood. This test involves running back and forth between points A and B, 10 meters (33 feet) apart in 4 repetitions for a total shuttle run distance of 40 meters (410m) while timed. Feel free to leave a comment if you have any questions below. The Agility 4x10m Shuttle Run is a test used to measure an individuals agility performance. Each training program should be completed for five weeks before you complete your post test. These two training programs can help you learn how to move explosively through plyometrics, resistance training, and acceleration drills. Take a look at Speed 101 or Agility FX on our website. If you're months away from a shuttle run test out, it is important to start a speed and agility program that can help you learn how to change direction and run faster. We suggest doing the shuttle run at least once a week when you are getting close to test out times. The only way to get better had a shuttle run is to complete it frequently. How Often Should You Test Your Shuttle Runs If you have bad footwork and take terrible turns, you have lots of room to improve. Utilizing these simple tips will help you shave time off your shuttle run quickly. Gain ground driving forward off the inside leg rather than taking a step. Of course increasing your general speed will decrease in your shuttle run time, but there are several elements throughout the drill that you can improve on to increase your speed.Ģ. The time will stop this soon as you cross the line at the beginning cone. Make sure that you face the same direction on each of your turns. You will then touch the line at the third cone, position your shoulders, and head back towards the middle cone. After you touch the line, you will then change direction and accelerate to the farthest cone. Next, you will quickly breakdown, find your center of gravity and touch the line. Your left leg should step over the right so that you gain ground forward on the first step. You're first step should not be with your right leg. This means you must plant your right foot and drive over with your left leg. Next, you will open your hips and gain ground forward. You will have a cone to your right and to your left 5 yards apart. To begin the shuttle run you will start at the middle cone. Let's take a look at the video below and breakdown the setup of the shuttle run and how you can perform better. As defensive backs need to open their hips and accelerate after a receiver, coaches must understand if a player has the ability to compete at the next level. In the game of football these elements become very important. It also challenges vertical balance and sprinting technique from a low start position. When you begin this drill you will have to make transitions in your hip movement to accelerate properly forward. The reason why this drill specifically is handy for scouts and coaches, is because it tests lateral movement with linear speed. This drill is an amazing drill to measure change of direction and acceleration. You may have heard it called the pro agility, 5-10-5, or shuttle run. The shuttle run has many names in the game of football. What Does The Football Shuttle Run Measure
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