4 x 10 metre shuttle run
Why shuttle run?
Rules
- This workout as a form of Cardio workout will help improves the percentage of oxygen content in the blood(refer to Cardio for more details)
- It also increases your speed and coordination
- It helps to train explosiveness at each turns which will make you more agile
Rules
- Faster of the attempts is taken
- It is the measure of general speed, agility and coordination
- This exercise involves techniques so your speed could improve as it is not just base on your lower body strength, this create the basis for room of improvement and tips to get better
- Stand with toes just behind the starting line, facing the wooden blocks
- On command, Run across to pick up one block and return to place it behind the starting line; run back to pick up the second block and run towards and across the starting line
- You need not place the second block behind the starting line, just run through the finishing line
- The time,to the nearest one-tenth second, is the performance score
- Shuttle Run takes little time to train, so start early
- You could improve your lower body strength by doing HIIT if you find difficulty performing (These workout can be found in Cardio section in our package)
- It is recommended to stop 2 feet before reaching where the blocks are and stretch your body to pick up the blocks
- The faster you turn and accelerate after each turns will determine the timing of your shuttle run
- You are recommended to swing your arm to pick up momentum which will increase your speed by a matter of half or 1 second (might determine whether you get a gold or sliver)
- You should train shuttle run with standing broad jumps everyday to maximise efficiency as it does not take more than 10 minutes
- However this only includes the time taken to practice shuttle run without doing other beneficial workout like HIIT to improve your lower body strength
- Basically to improve shuttle run technique, there is no short-cut other than practising
- You should focus on getting the pace right and take that stop 2 steps before the block and turn using your waist instead of your whole body
- shuttle run is more about agility than pure running speed
- The workout consists of 5 sets of shuttle run, with a 1 minute rest in between each set
- This workout is not about the running speed but the way to turn and the correct number of steps for different individuals
- For lower body strength, doing moderated HIIT will help ( for details on regular HIIT refer to Cardio session of our package)
- Because shuttle run is about the turn, it is recommended to train with HIIT but in another form, when it comes to each of the end of the recovery period, you should accelerate in the opposite direction instead of going the same
- This will train particularly the speed of your turns and explosiveness