Get Faster With the 30-Yard Shuttle | STACK
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...

Get Faster With the 30-Yard Shuttle

March 4, 2013 | Raymond Tucker

Must See Speed Videos

Two-Cone Weave Drill With Skip Schumaker

Reebok Spartan Racer Hunter McIntyre Helps You Build Endurance With Hill Intervals

Devin and Jason McCourty Off-Season Speed and Agility Training

One of the speed drills I recommend for football players is the 30-Yard Shuttle. It's a great drill because it develops both acceleration and deceleration, which are essential for football.

Acceleration is critical for bursting off the line and getting into the open field as quickly as possible. (See The Mechanics of Improving Acceleration.) Deceleration helps you slow down faster to make a cut, decreasing the time it takes to change direction and re-accelerate. (See Deceleration: The Missing Link in Speed Training.)

To enhance these abilities, you need to focus on short sprints like the 30-Yard Shuttle. Perform this drill two to three time per week during your speed workouts. Do it for four to six sets and rest for three minutes between sets.

30-Yard Shuttle How To

  • Assume thee-point stance at first cone
  • Sprint five yards to second cone, slow down, lower your body and touch line with your right hand
  • Sprint back five yards to first cone, slow down, lower your body and touch line with your left hand
  • Sprint ten yards to third cone, slow down, lower your body and touch line with your right hand
  • Sprint back ten yards to first cone
Advertisement
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you 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

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes