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