Shuttle runs from push-up (Coach-directed)

Category: Agility

Level: 2

 

  • Begin on stomach with arms planted on the ground at armpits. Push up into a run to begin the exercise, decelerating and transitioning from a forward into a backward direction (and vice versa) based on cues from coach (visual or auditory)
  • Soft bend at hips and knees
  • Knees stacked over ankle when decelerating and accelerating
  • Trunk angle similar to shin angle
  • Arms move forward with opposing leg; movement is initiated from the shoulder
  • Elbows flexed at 90-degrees
  • Knee caving in on change of direction
    • Cue “Knee over pinky toe”
  • Lazy arms
    • Cue “Swing from the shoulder”
    • Cue “Drive elbows back”
  • Arm and knee from same side moving together
    • Cue “Opposite arm and knee”
  • Incorporates a change of direction movement (forwards/backwards), practicing safe decelerations
  • Reaction drill that challenges athletes to quickly respond to external cues, similar to demands in a game
  • Trains proper running mechanics
  • Practices quick, responsive head motion