Shuttle running: how to learn to cover short distances quickly?

Shuttle running is a term familiar to everyone since high school. Do you remember how your heart was beating hard before the start? And then the whistle blows, and you and your friends race against each other to run the shuttle. And what a pleasant feeling you had when you won. Today, together with an expert, we will remember what this exercise is and why you should do it.

ultramarathoner, trailrunner

“Shuttle running is widely used both in general physical training programs for children and adolescents, and in the training process in many game and not only sports. And also as an element of professional physical training in firefighters, rescuers, military and law enforcement personnel.”

Shuttle race: norms

School norms for shuttle run depend on the age and gender of the student, as well as the distance – 3×10 meters and 4×9 meters. For example, boys in fifth grade, to get an “excellent”, must run the first version of the distance for 8.5 seconds, the second – for 10.5 seconds. Fifth-grade girls to get an “A” must cover the first distance in 8.9 seconds and the second in 11 seconds.

For high school students, the bar is raised. For an “excellent” grade, 11th grade boys must run the first variant of the distance in 7 sec, the second – in 9.1 sec. For girls, the figures are 8 sec and 10.3 sec respectively.

Shuttle race – what is it?

Its essence is very simple: you need to run as fast as possible several times between two marks, each time stopping and turning around. Movement “back and forth” resembles the movement of the shuttle in the loom, hence the name.

The distance between the marks can be different, but it is always short: from 8 to 50 meters. In the now popular Crossfit the distance between the marks is 50 feet (15.24 m), in the TRP complex and school programs run 8-10 m, in some game sports can be used longer (up to 50 m) segments. The number of intervals that need to run for the shortest time, too, can be different, usually from 3-4 to as many as 10. And in general, shuttle running is quite a tiring activity. Not a marathon, of course, but also difficult.

Alexander Elkonin: “Depending on the area of application, the rules of the exercise can be different. In some versions of the rules counted touching the coating one any part of the body, children’s and teen programs may require touching the mark with a hand, and in crossfit must touch the coating behind the mark three points, usually it is two feet and a hand.”

Shuttle Running Techniques

Regardless of the rules, number of repetitions and distance, the technique of the exercise does not change. Since the distance between the marks is small, each section is run in the mode of acceleration from a high start (a variant – start “from three points” with the support of one hand), followed by a sharp deceleration (the so-called stopping step, in which the foot of the supporting leg turns to push off in the other direction), while the legs “overtake” the torso and change the direction of inclination of the body to immediately begin a new acceleration in the opposite direction.

Due to the fact that the distance between the marks is small, in shuttle running athlete does not have time to reach a uniform mode of movement, where the next running step exactly repeats the previous one – a rapid acceleration is followed by a sharp brake, stop, turn and a new acceleration.

What develops shuttle running?

Successful performance of shuttle running requires a specific set of physical qualities: rapid acceleration with braking and turns are impossible without speed, the ability to develop a large muscle force in a short time (explosive power), the ability of muscles to work for relatively long periods of time in near-maximal mode (strength endurance), coordination of movements of body parts and maintaining balance in motion and in unstable positions (agility).

Exercise time is limited to seconds, rarely minutes, so, unlike long-distance running, shuttle running does not make such demands on overall endurance, although the short-term load on the cardiovascular and respiratory systems can be very high, and the heart rate can reach its maximum values.

Alexander Elkonin: “Another difference between shuttle running and long-distance running is the much greater load on the upper body. In addition to the accentuated work of the front and rear surfaces of the thigh, calf and gluteal muscles, holding the torso in the right position when changing speed on the direction of movement loads the abdominal muscles and back, and hand swings with high frequency and amplitude of movements make the entire musculature of the shoulder girdle actively involved”.

Who needs shuttle running and why?

The features described above make this type a popular component of the training process in many sports, especially in ball games such as soccer, American soccer, rugby, volleyball, basketball, hand ball, and racket games: tennis, squash, table tennis. As an independent exercise with time standards and competitions (often as part of a set of exercises) shuttle run is present in school programs, GTO complex, professional physical training of military, firefighters, rescuers and law enforcement officers.

Training shuttle run consists of separate training elements of the exercise (start with acceleration and braking with a stop and turn) first with a small effort and low speed to form a stable motor skill and achieve optimal coordination of movements, then the exercise is performed as a whole with a gradual increase in speed.

Recovery after training

Since shuttle running requires a lot of effort in a short time, much of the energy for its performance is produced in anaerobic mode, without the participation of oxygen. Therefore, shuttle run training should provide sufficient time for rest, recovery and covering the oxygen debt between series of runs. At the initial stage, you can reduce the number of repetitions in the series compared to the standard.

Alexander Elkonin: “It should be noted that shuttle running is an exercise that gives a great load on the ligaments, tendons and cartilage. Since the time required for adaptation of these components of the musculoskeletal system is significantly longer than the time during which the strength of muscles increases, the load during shuttle run training should be increased slowly and gradually, so that the passive elements of the musculoskeletal system (ligaments, tendons and cartilage) had time to reorganize and adapt to the growing load”.

How to prepare for shuttle run?

You have already realized that this exercise is a serious load on the body, so without a good warm-up you can easily get injured. Shuttle running is speed, fast, sharp movements, so all muscles should be ready for it. Be sure to do a joint warm-up, stretch well, pay special attention to the ankle. As well as knees and hip muscles, which will also work hard during the “shuttle”.

And don’t forget to wear quality shoes. It is best to fit classic running shoes with soles that provide good grip on the surface. After all, in shuttle running one of the most important moments is the ability to turn around and run in the other direction without losing time. In the case of incorrect choice of shoes on the first turn you “fly” behind the line, and personal record will not be able to put a personal record. Take your sports equipment as seriously as possible.