Shuttle run

Sprinting back and forth between two markers with a turn at each. Trains acceleration, braking and changes of direction – what military tests like the sprint-drag-carry measure. Short and hard.

How to do it

1. Place two markers 20–25 metres apart.
2. Start at one, sprint as fast as you can to the other and touch the ground or line with your hand.
3. Turn and sprint back. There and back counts as one length (about 50 m).
4. Do the number of lengths in the workout, then rest as prescribed.
5. Ease off the last length if your turning technique gets sloppy.

Tips

• Warm up with a few easier lengths first – the turns load groins and knees.
• Bend the knees and lower your centre of gravity in the turn rather than braking with straight legs.
• Indoors a corridor or sports hall works fine.

Muscles

Primary: Quadriceps, Glutes (max), Hamstrings

Secondary: Calves (gastrocnemius), Hip flexors, Abs