Mixed Distance Shuttle Runs
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By Sal | February 10, 2010
Shuttle runs are a great way to condition athletes and prepare them for the rigors of their sport. Strength coaches and team sport coaches should use shuttle runs of a wide-variety of distances during in and out-of-season conditioning programs.
Fixed distance shuttles are performed over a short-course at a prescribed distance. For instance, 60-yard shuttle runs can be done over either a 15-yard (4 laps) or 10-yard (6 laps) course, in succession, for a variety of total repetitions with a work-to-rest ratio of 1:3 to 1:6. The nature of these shuttles allows for a great deal of flexibility for their use. For instance, you can have athletes perform 12 consecutive shuttles with the appropriate rest periods. Using a 1:3 ratio, athletes can complete one cycle of work and recovery every minute. This is a very efficient method for conditioning.
Mixed distance shuttles provide the opportunity to increase the volume or intensity of the training session – but not at the same time – depending on the fitness level of the athletes. Fixed distance shuttles can account for 480-960 total yards (8-16 shuttles) depending on the total amount of shuttles that are performed. Even if broken into 4 quarters, running 16 shuttles can be boring for most people. Mixed distance shuttles allow you to add variety to conditioning sessions.
The minimum distance covered using mixed distance shuttles in 1000-yards. Here’s a progression to follow for a mixed distance shuttle workout; 10, 20, 30, 40, 50, 10, 15, 20, 25, 40, 60, 80, 100. Use a 1:2 work-to-rest ratio and athletes should be able to complete this challenge and effective conditioning session in approximately 10 minutes.
This 1000-yard distance is just the starting point and the goal is to follow the progression until 2000-yards can be completed in a conditioning session.
The mixed distance shuttles can be used both during the off-season as preparation and during the season to maintain and even improve conditioning. To make the shuttles effective, the work-to-rest ratio can be manipulated to meet the needs of the team and also to make the shuttles do-able for those not yet in peak condition. For younger athletes, athletes who are not yet in playing shape or athletes not accustomed to running these shuttles the work-to-rest ratio can be set at 1:5 or 1:6 to ensure that the shuttle runs can be completed. As conditioning level improves and as the athletes become familiar with the effort level need to properly perform these shuttles, the recovery time can be shortened until the shuttles can be completed using a 1:2 ratio.
Mixed-distance shuttles are challenging, effective and offer variety to athletes and clients of all fitness levels and levels of ability.
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