Repeated-Sprint Shuttles

Develop repeated-sprint ability: the capacity to produce near-maximal efforts again and again with short recovery, like a match.

Cones at 5, 10, 15 and 20 yards. Players line up at the start.

1. Sprint out to a called cone and back, at maximum effort.
2. Take a fixed short recovery (e.g. 20–25 seconds), then go again.
3. Run sets of 6–8 shuttles, with a longer rest between sets.
4. Encourage honest maximal efforts — quality over just surviving.

• Explode out of the start — low, driving first steps.
• Plant and turn efficiently at the cone; don't drift past it.
• Drive the arms; stay tall through the sprint.
• Use the recovery to truly recover — walk, breathe, reset.

• Players pace themselves to survive the set — every rep is maximal; cut volume rather than intensity.
• Turning technique is sloppy and slow — low hips, short steps into the turn, push off the outside foot.
• Rest periods quietly stretch — fixed work:rest; use a timer, not a feeling.

• Shorten the recovery.
• Add a ball to carry on the way back.
• Increase the number of shuttles per set.

• Longer recovery.
• Fewer shuttles.
• Submaximal to learn the turns.

• Each shuttle is a maximal effort.