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...
Must See
Antonio Brown Juggles 3 Footballs Antonio Brown Juggles 3 Footballs
Views: 1,213,761
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 33,450,082
Skylar Diggins Attacks the Off-Season On and Off the Court Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 8,027,087

Featured Videos

Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 243,472
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,491
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,938
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,918
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,560

Load More
More Cool Stuff You'll Like
King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

Fine-Tuning Soccer Sprint Speed

Fine-Tuning Soccer Sprint Speed

Run Faster and Longer

Run Faster and Longer

What Is Fast in Soccer?

What Is Fast in Soccer?

5 Stretches That Can Instantly Make You Faster

5 Stretches That Can Instantly Make You Faster

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Building Sprint Speed for Soccer Players

Building Sprint Speed for Soccer Players

Developing Soccer-Specific Speed

Developing Soccer-Specific Speed

Speed Drill of the Day: Get More Explosive with Ankle Hops

Speed Drill of the Day: Get More Explosive with Ankle Hops

A Linear Speed Progression for Increasing In-Game Speed

A Linear Speed Progression for Increasing In-Game Speed

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Todd Durkin's 5 Exercises to Increase Your Agility

Todd Durkin's 5 Exercises to Increase Your Agility

Why Agility Is Critical for Soccer Players

Why Agility Is Critical for Soccer Players

How the Cable Machine Can Help You Get Faster

How the Cable Machine Can Help You Get Faster

Why Youth Athletes Need to Focus On Strength to Improve Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

Get Even More Out of Your Hill Sprints With These Variations

Get Even More Out of Your Hill Sprints With These Variations

5 Movements You Should Be Doing to Gain Football Speed

5 Movements You Should Be Doing to Gain Football Speed

Resisted Sprints: Use the Right Weight to Get Faster

Resisted Sprints: Use the Right Weight to Get Faster

Feed for Speed: 5 Foods and Supplements That Make You Faster

Feed for Speed: 5 Foods and Supplements That Make You Faster

Soccer Players: Get Quick on the Pitch

Soccer Players: Get Quick on the Pitch

3 Ways to Build Sprint Speed (No Sprinting Required)

3 Ways to Build Sprint Speed (No Sprinting Required)

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

Get Faster with High-Speed Treadmill Training

Get Faster with High-Speed Treadmill Training

YardBarker