Shuttle run

Short sprints back and forth between two lines with quick direction changes.

• Muscle group: Cardio
• Equipment: Bodyweight
• Difficulty: Intermediate

Also known as: 5-10-5 drill, Pro agility shuttle, Shuttle sprints, Agility shuttle, Sprint frem og tilbage

How to do it

1. Mark two lines a few metres apart on a flat, non-slip surface and warm up well.
2. Sprint to the first line, plant one foot, touch the line or lower your hand, and turn explosively.
3. Sprint back and repeat for the set time, resting fully between rounds.

Common mistakes

• Turning with a stiff straight leg instead of bending the knee and sitting into the turn.
• Starting without a warm-up, which risks groin or hamstring strains.

Alternatives

• Sprint intervals
• Skater jumps
• High knees
• Air bike
• Running

Watch a video demonstration on YouTube

“How To Do The 5-10-5 Shuttle Run Drill | Exercise Demonstration Video and Guide” by Live Lean TV Daily Exercises (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.