Exercise of the Week: 50-Yard Shuttle

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 - 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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