505 Change-of-Direction Shuttle

Execution

1. Warm up with a brisk 5-minute walk, some easy jogging and a few short accelerations.
2. Accelerate over the first 10 meters so you are at speed when you cross the middle line.
3. Run the next 5 meters, plant your turning foot past the line and pivot 180 degrees.
4. Push off hard and sprint 5 meters back through the middle line; the clock runs from the first crossing to the second.
5. Do two runs turning off the right foot and two off the left, because a large gap between sides is worth paying attention to.
6. Rest 2-3 minutes between runs, cap it at 4 runs a session, and keep the count equal on each side.
7. In hot, humid weather run early morning or late afternoon. Chest pain, dizziness or unusual breathlessness means stopping and seeing a doctor.

Quick cues

• Drop the hips before the turn.
• Plant the turning foot past the line.
• Short steps when you brake.
• Push off the instant you face back.
• Do not skip the weaker side.

Common faults

• Fault: Slowing down far too early before the turn line

  Fix: Hold speed until about two steps from the line and only then brake with short steps.

• Fault: Turning by running a wide arc

  Fix: Plant the foot past the line and pivot on the spot, marking the line with tape so it is easy to aim at.

• Fault: Only testing the preferred side and calling it done

  Fix: Run the same number on each side and log them separately, because the gap between sides is the useful number.

• Fault: Going all out without a proper warm-up

  Fix: Walk briskly for 5 minutes, jog and do a few accelerations before the clock starts.