Learn how to properly shuttle to get the best results possible. Shuttle running is a type of cardio exercise and is very popular. Thanks to him, you can develop speed-strength qualities and therefore representatives of various sports disciplines include shuttle running in their training program. Performing the exercise, the athlete must cover the same distance in two directions several times, performing 180-degree turns.
The most popular is the shuttle run 3x10 and 10x10. It should be noted that such training allows you to increase the explosive strength of the leg muscles, improve the efficiency of the cardiovascular system, as well as develop coordination and strength endurance. There are standards for shuttle running, which are developed not only for athletes, but also for law enforcement officers. Today we will tell you about the shuttle run technique.
Most often, shuttle running is performed at a distance of 10-30 meters, although there are exceptions. Sometimes the races are held at a distance of up to 100 meters. Since the exercise is effective and can produce a large number of positive effects on the body, shuttle running is very popular among fans of all types of fitness, martial arts, and is also included in the physical training program of military personnel.
We have already briefly highlighted the most significant positive effects of the exercise, but in order to obtain them, you must follow the shuttle jogging technique. We will also dwell in more detail on the issue of the practical use of the exercise from the point of view of the harmonious development of athletes.
Shuttle Run Technique
In many ways, the shuttle run technique depends on the distance, but you can increase it if you wish. In this situation, you need to monitor your health so as not to overload the body. At the same time, there are general aspects in shuttle running technique that are used at any distance.
All you need to remember is that for short distances, the exercise must be performed immediately with maximum intensity, using the full potential of the available power. If you are using a 10x10 or even 10x100 pattern, then the first half of the sections should be done at medium intensity, trying to conserve energy.
If you immediately use high intensity in such a situation, then you simply will not have the strength to complete the exercise. Try to leave some of your potential for the final stage, so that you can give your best and show good results. And now we will consider the technique of performing shuttle running in as much detail as possible:
- To take the starting position, it is necessary to put the supporting leg forward and move the center of gravity of the body to it. The quadriceps of the front leg should be tensioned and resemble a spring, the body should be slightly tilted forward, but do not bend the back. It is important to achieve the most explosive start so that the first segment of the entire distance can be covered in a short time. However, this can only be achieved with developed quads.
- The maximum speed should be maintained throughout the entire race. For this to be possible, the foot after each step must land only on the toe, and not the entire foot. To develop this skill, you need to actively work with the rope, which will allow the Lisfranc joint to adapt to this running technique.
- After overcoming each segment of the distance, it is necessary to correctly perform a 180-degree turn. To do this, take a stop step to release the accelerated speed and rotate your front foot in the direction of a right angle turn. This will allow you to brake while maintaining momentum.
- Overcoming the last segment of the distance, squeeze out the last forces, making an explosive acceleration and not thinking about the subsequent stop. Your running speed in the final stretch should build up all the time until you cross the finish line.
The main mistakes when doing shuttle run
Novice athletes constantly make the same mistakes during shuttle running, which does not allow them to achieve good results. This is especially true for the 10x10 running pattern, and now we will consider them:
- Wrong load distribution - when an athlete needs to overcome 10 identical segments by shuttle run, then often at the end of the first half of the distance endurance drops sharply. To prevent this from happening, we recommend covering the first half of the distance at an average pace, gradually increasing the speed on each new segment. This requires the explosive power of the leg muscles.
- Excessive use of loads - the training volume should be matched to your capabilities. This is especially important to remember for people who have problems with the work of the heart muscle or the vascular system. Otherwise, you will cause even more harm to the body.
- Slow braking before turning - this element of the shuttle run technique is very important and you should not slow down to turn around. It is necessary to do everything in one movement, sharply turning the foot at a right angle in the direction of the turn. As a result, you will quickly stop, but at the same time maintain the momentum of your run without slowing down.
- Not following breathing technique - first of all, it concerns the frequency of inhalation and exhalation. When performing the exercise during inhalation, it is necessary to take two steps and the same amount during exhalation. This scheme is called "2x2". You also need to breathe through your nose, not your mouth.
- Many aspiring athletes try to start the main part of the training program as soon as possible, while ignoring the warm-up or performing it with insufficient quality. The consequence of this approach is annoying injuries that could be easily avoided.
Shuttle Run Training Program
We will now give an example of a workout program designed for aspiring athletes. It must be performed for six sessions, between each of which it is necessary to rest for two or three days. This will allow the body to fully recover. At the same time, we do not recommend switching to the program for more experienced athletes after six workouts, it is better to repeat this several times. To measure the running distance as accurately as possible, it is better to conduct classes at the track and field stadium.
- Three sets of 4x9.
- Five sets 4x9.
- Three sets 4x15.
- Five sets 4x15.
- Three sets of 4x20.
- One race according to the 10x10 scheme.
We have already said that special standards have been created for shuttle running for representatives of power structures and military personnel. We will not cite all of them, but say that, for example, in spetsnaz a distance of 10x10 must be covered in 25 seconds.
Crossfit complexes with shuttle run
Today crossfit has become a very popular form of fitness and there are many facilities that use shuttle running. Now we will tell you about the most famous ones:
- Kit-kat - in three rounds, 60 pull-ups and sit-ups are performed, 15 push-ups of the bar, 50 push-ups and a shuttle run 10x10;
- Lira - shuttle run 6x10 and 15 burpees are performed in 10 rounds;
- Maraphon - in four rounds, it is necessary to run a race for a distance of 250 meters, 5 pull-ups, 10 push-ups, five hanging leg raises and a shuttle run according to the 4x10 scheme;
- Ralph - for three rounds you have to do ten deadlifts (classic version) and burpees, shuttle run according to the 6x10 scheme;
- Bodyguard - Do a 4x10 shuttle run in three rounds, 40 double jumps with a rope, and 30 push-ups and squats each.
Recommendations for improving your shuttle run technique
We have covered the technique of performing shuttle running, and now we can give some recommendations that will help you achieve the best results.
- Use a high stance at the start. For the correct calculation of the starting position, the jogging foot must be considered. Those athletes who find it more convenient to use the left leg as such, it is necessary to bend it at the knee joint and slightly lower it towards the ground. In this case, the role of the supporting leg is assigned to the right one. It is important to keep your back straight and especially in the lower back. As soon as the signal to start was given, push off with the leading foot (in our case with the left) and throw the body forward sharply. The goal of the jogging leg is to create additional momentum so that the throw is correct. You can easily use any starting position, but the high one is the most popular and, according to many athletes, is the most comfortable.
- Use your speed over the course. When covering the distance, it is necessary to use the principle of high-speed running. Its essence lies in overcoming the entire distance in the shortest time period. To achieve this task, slightly tilt your body forward and perform powerful jogging movements with your legs while running. It should be noted that the speed of an athlete at a distance mainly depends on his initial physical fitness. To show good results in shuttle running, we recommend actively working with a rope. Also, jumps should be included in the training program, which allow you to increase the power of the musculoskeletal system, pump the calf muscles. This is necessary for a powerful repulsion while running. Also remember that during the race, the brain should be cleared of extraneous thoughts and concentrate on overcoming the distance.
- Avoid obstacles correctly. An equally important element of shuttle running is obstacle avoidance. Athletes often get a great start and accelerate well, but then waste valuable time cornering. We already talked about this moment above when we considered the technique of performing shuttle running. An extremely effective solution to the problem is the stopping step, which is actively used in many sports, for example, basketball.
- Finish correctly. Try to avoid psychological self-deception at the finish line. The athlete can get used to slowing down before the U-turn and begins to do the same before the finish. It is quite understandable that this does not at all contribute to the achievement of maximum sports results. You need to cover the last segment of the distance with maximum speed and not think about braking at the same time.
These are all the main recommendations that we could give athletes who want to improve their athletic performance in shuttle running while observing the technique of its implementation.
Features of performing shuttle run in the following video:
