Coaching Points:

Shuttles runs are one of the most commonly used methods of speed training in soccer.

From the starting line, players alternate sprinting back and forth to designated markers placed at a distance of 5, 10, 15, 20 and 25 yards.

Sample work and rest ratio: 

1:1 (2 players) run 1 set, rest 1 set.
1:2 (3 players) run 1 set, rest 2 set.
1:3 (4 players) run 1 set, rest 3 set.

One complete set of sprints equals 150 yards.

Average time to sprint should be 35 seconds.

Variations:
Go long to short.
Do it with a ball.

Organizational Set Up

Divide group into pairs. Can be 3’s or 4’s.
Place each pair at the starting line.
12 cones. Place 5 yards apart. 6 on each side.
Stop watch.
Water bottles.

 

Work Sheet:

Completed Sprints (150 yards per set)

Time to complete 20 Sets  = ________________ date:_________________