Exercise of the Week: 50-Yard Shuttle

June 29, 2011

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, conditioning and flexibility. This week we highlight the 50-Yard Shuttle, an agility drill that also improves quickness and endurance.

Who’s Doing It

  • Maryland Men’s Soccer

Muscular Benefits

  • Develops lower body muscles’ ability to decelerate, absorb energy and quickly accelerate
  • Improves the body’s ability to quickly recover from fatigue
  • Develops coordination and muscle strength balance by changing directions equally on the left and right foot

Sports Performance Benefits

  • Improves agility and change of direction
  • Increases speed over short distances
  • Improves conditioning for situations like you experience when playing soccer, tennis or hockey

50-Yard Shuttle Description

  • Place two cones 10 yard apart
  • Using normal running mechanics, sprint back and forth five times for 50 yards total

Sets/Reps: 1x5 with 45 seconds rest

Coaching Points

  • Alternate cut leg for each 10-yard sprint
  • Accelerate through last turn
  • Perform drill in 12-12.5 seconds
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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