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Cones Shuttle Runs

AdvancedCardioTier T4

Sprint back and forth between two lines about ten metres apart, tapping the ground at each line and turning to run back.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • agility ladder or cones

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set two cones about ten metres apart marking the lines.
  • Stand at the near line in an athletic stance.
  1. He stands at the near line in a low athletic stance facing the far line ten metres away, one hand ready for the tap.

    Step 1 of 5

    Stand at the near line ready to sprint the shuttle.

  2. He sprints the lane at speed toward the far line, mid-stride, his left leg driving and his trunk forward, the far cone closing ahead.

    Step 2 of 5

    Sprint to the far line.

  3. He bends low at the far line, his right hand tapping the floor beside the cone, hips dropped and feet gathering under him to reverse.

    Step 3 of 5

    Tap the ground at the line with the hand.

  4. He has turned from the tap and sprints back toward the near line, his right leg driving off the gathered plant, body reversed and accelerating.

    Step 4 of 5

    Quickly turn around and run back.

  5. He stands at the near line in a low athletic stance facing the far line ten metres away, one hand ready for the tap.

    Step 5 of 5

    Stand at the near line ready to sprint the shuttle.

Safety Information

Sprint back and forth between the two lines, tapping the ground with the hand at each and quickly turning. Bend low for the tap rather than reaching from the waist; the turn loads the plant leg. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeated maximal shuttles load the hamstrings; build the count progressively. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.