Shuttle runs

• Knee stacked over ankle at direction change
• Toes from both feet facing forward at time of direction change
• Arm opposing the bent leg should be in front, elbows flexed at 90-degrees
• Arms move forward with opposing leg during the running phase; movement is initiated from the shoulder 

Variation 1: Inside foot direction change 

• Change direction by keeping body weight over inside leg
• Outside leg remains straight, holding little to no body weight (Think as if you are trying to cheat on the beep test; the outside leg is barely reaching to touch the end line as you change direction)

Variation 2: Outside foot direction change

• Change direction by keeping body weight over outside leg
• Inside leg remains straight, holding little to no body weight

• Knees collapsing inward
  • Cue "Drive knee out towards pinky toe" to correct leg holding body weight
  • Cue “Full weight on other leg” to correct the leg not holding the body weight
• Excessive forward lean at direction change
  • Cue “Proud chest”
• Lazy arms
  • Cue "Swing from the shoulder"
  • Cue "Drive elbows back"
• Arm is forward from same side as bent leg
  • Cue “Think of using your arm as a counter-balance”

• Increases heart and breathing rates
• Increases exercise intensity close to that needed for the upcoming session
• Opportunity to work on sprinting technique
• Knee control
• Arm/leg coordination