Exercise of the Week: 300-Yard Shuttle

December 7, 2011


Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the 300-Yard Shuttle, a drill that improves conditioning by building endurance.

Who’s Doing It

  • Drew Brees, New Orleans Saints QB

Physiological Benefits

  • Builds endurance and increases the ability to recover from intense bouts of sprinting
  • Improves speed, acceleration and change of direction

Sports Performance Benefits

  • A high level of endurance lets you give your max effort every play throughout the full length of a game or match; decreased recovery time allows you to head into the next play or shift with more energy and your breathing under control
  • Builds your ability to run fast, quickly change direction and accelerate, key skills in football, basketball, soccer, hockey and many others
  • Challenges your mental toughness to fight through fatigue to continue performing at your max

How to Perform the 300-Yard Shuttle

  • Assume athletic stance on starting line
  • Sprint for 50 yards; stop and change direction
  • Sprint 50 yards back to starting line; stop and change direction
  • Repeat two more times for a total of 300 yards
  • Sets/Reps: 1x3 with two minutes rest

Coaching Points

  • Sprint as quickly as possible
  • Aim to complete drill in 60 seconds

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

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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