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 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: 1×5 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