If that is not hard enough, the next 12 sets get more challenging by reducing the sprint speed/increasing the jog time. For instance, if you run the fast 100 yards at 20 seconds and jog the 100 yards in 30 seconds, you will have 10 seconds before you start the next set - on every minute for the first 10 sets. That means your rest is dependent on your 100 meters fast and your 100-meter jog back to the starting line. You have to do 10 x 100 yards on a one-minute interval. This takes time, but it is a fun challenge. The 10 x 100 yards on a one-minute pace and the additional 10 x 100 yards at a faster pace is a test of being able to recover quick and run 20 sets of 100 yards fast, with 100 meters not so fast and little recovery.īasically, you have to get good enough at your sprint recovery to recover with a slow jog. This test is a classic if you are familiar with soccer training.
10 YARD SHUTTLE RUN PROFESSIONAL
Professional soccer test (Manchester United 100-meter test) You can add push-ups and sit-ups into this workout between shuttle-run sets if you prefer to practice core and upper-body testing elements, too. The six sets of 50-yard shuttle run will have you gassed and running a bit of a longer-distance stride, with fewer turnarounds. You can do it in the following methods:īoth equally are challenging, but the 12 sets of 25 will challenge the agility and leg power more. Try two 300-yard shuttle runs with a minute of rest in between. It does not take many sets of this one to complete a workout. In many tactical fitness programs, the 300-yard shuttle run is a test that will challenge the heart, lungs (anaerobic capacity), agility, power and muscle stamina of the legs. If you prefer to do this on an upper-body day, replace the squats with push-ups and the lunges with sit-ups or crunches if you need to practice them for future tests. You can scale this down and stop at the 50-yard line for 150 total yards, 60 squats and 20 lunges per leg. This equals 550 yards of bear crawls and back-pedaling, 100 squats and 50 lunges per leg.
10 YARD SHUTTLE RUN FULL
Keep going until you reach the full 100 yards of a football field. Set 6: Bear-crawl 60 yards, back-pedal back, do 10 lunges/leg
Set 5: Bear crawl to the 50, back-pedal back, do 20 squats Set 4: Bear crawl to the 40, back-pedal back, do 10 lunges/leg Set 3: Bear crawl to the 30, back-pedal back, do 20 squats Set 2: Bear crawl to the 20, back-pedal back, do 10 lunges/leg Set 1: Bear crawl to the 10-yard line, back-pedal back, do 20 squats
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