Exercise of the Week: 300-Yard Shuttle

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 - 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 University...
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