Shuttle Run
Main muscle: Hamstrings
Other muscles: Glutes, Adductor, Abductor, Calves
Equipment: no equipment
Mechanics type: compound
Fitness level: beginner
Category: Cross-training, Cardio
Step by step
- Place the cones the desired distance apart (usually 10 or 20 meters).
- Place 2 small blocks or balls at the far cone.
- Start at the cone away from the blocks.
- Get into sprinter position. Sprint as fast as you can to the other cone.
- Grab one of the blocks with your hand and immediately turn around and sprint back to the starting cone.
- Set the block at the starting cone and then sprint back to grab the second block.
- Grab the second block and turn and sprint through the starting cone.
- The time stops as soon as you pass the first cone for the final time.
