Drill Overview:
- The aim is to run shuttles of 20, 40 and then 60 metres, this equals 1 set
- This set is then repeated 5 times, for a total distance of 1,200 metres or 1.2km with 29 changes of direction
- This tests anaerobic capacity, maximum aerobic speed, motor skills, running efficiency, turning ability and additionally mental toughness to keep goinging
- The whole team/squad can do the drill together and work to maximum effort by motivating one another
Drill Set-up:
- Place cones at 20, 40 and 60 metres
- Participants first run to the 20 metre cone, turn around and return to the start
- Participants then run to the 40 metre cone, turn around and return to the start
- Participants then run to the 60 metre cone, turn around and then return to the start
- This is repeated 5 times, ensuring all participants reach the cones with at least one of their feet
- Advise giving 5-10 minutes rest before continuing with another drill
Equipment Required:
- Use a flat well-maintained playing field or artificial surface
- At least 4 cones, however ideally more to create a line at each marker
- Measuring wheel or tape to ensure distance is accurate
- Stop watch or mobile device to record times