12/30/2023 0 Comments 100 yard shuttle run![]() I looked at the 300-yard shuttle as a decent alternative, since there is a change of direction component, but again it fell short for me. I’m not a fan of telling people simply to go as long as they can. In the classic Beep or Pacer tests, the athlete can essentially quit the test whenever they choose by failing to cover the distance in the decreased time. Let’s also not forget about the mental side of most conditioning tests. Is this a good score or bad score? How does that 6.7 relate to the way we should use an athlete during games? I don’t know about you, but no sport coach I work with understands what it means to make it to level 6.7 on the Pacer test. Yes, the foundation of every conditioning test comes down to a way to access a person’s fitness level. Before I get into the nitty-gritty about this test, I’ll pass along why I decided to use it.ĭespite what my athletes might tell you, I did not introduce the 220s as some form of sadistic enjoyment-rather, I’ve never found a conditioning test that gave me the information I was looking for. The athletes I work with begrudgingly know this test as 220s because that’s the distance I ask them to sprint each rep. Incorporate a good turn technique then repeat the Power Phase.In my search for a better conditioning test, I found one that is too good to keep to myself. If you see the gym ceiling you were not at 45 degrees. It is vital to keep the knees and feet low to increase turnover and speed. Ankles are dorsiflexed which keeps the toes up. Notice how their feet and knees stay low to the ground while their shins are also near 45 degrees at push-off. ![]() They do not bend at the waist as this would negate power and explosiveness but push forward until their leg and spine align at 45 degrees. Watch the short videos below and notice how the athletes power out of the blocks at a 45 degrees angle thrusting their arms powerfully to create forward momentum. The shuttle run has only the Power Phase so the running technique should mimic a sprinter coming out of the block start during the first ten meters of his/her race. Sprinting has 3 phases: the Power Phase (the start), the Acceleration Phase (transition to upright sprinting), and the Maintenance Phase (attempting to maintain speed to the finish). How would I coach the shuttle run? Then it dawned on me that the shuttle run is not a sprint, but a series of starts with several 180 degrees turns. I am a high school track coach and my DD sprints for the USNA so this topic interests me, and I got to thinking. I hope this helps, and let me know if it does once you try it! I've told other candidates this trick for the shuttle run and almost all of them showed instant improvement on their next try (some by more than. I'm a tennis player so abrupt changes in direction and running in bursts of speed is something I've worked on for years, but figuring out when to start turning helped me! By already knowing when to start your turn (which for me was barely past the halfway mark for each straight) you can focus more on running the fastest you can rather than worrying/focusing on turn timing etc. ![]() From what I've seen many people end up turning late or don't realize that you do end up sliding a little bit when you turn, adding distance to how much you need to run/making you have more speed you need to lose/lose focus on the sprint aspect. So when I did the shuttle run, what I saw helped was figuring out the earliest you can start your turn so that when you've finished turning your foot is right on the line.
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