Shuttles runs are one of the most commonly used methods of speed training in soccer.
From the starting line, players alternate sprinting back and forth to designated markers placed at a distance
of 5, 10, 15, 20 and 25 yards.
Sample work and rest ratio:
1:1 (2 players) run 1 set, rest 1 set.
1:2 (3 players) run 1 set, rest 2 set.
1:3 (4 players) run 1 set, rest 3 set.
One complete set of sprints equals 150 yards.
Average time to sprint should be 35 seconds.
Variations:
Go long to short.
Do it with a ball.
Completed Sprints (150 yards per set)
|
1 Set |
150 Yards |
|
2 Sets |
300 yards |
|
3 Sets |
450 yards |
|
4 Sets |
600 Yards |
|
5 Sets |
750 Yards |
|
6 Sets |
900 yards |
|
7 Sets |
1050 yards |
|
8 Sets |
1200 yards |
|
9 Sets |
1350 yards |
|
10 Sets |
1500 yards
|
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Time to complete 20 Sets = ____________ date:________________ |
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