Shuttle Turns

Objective

• -Improve deceleration and turning
• -Repeat efforts at high speed
• -Build robustness in the change of direction

Setup

1. 1Cones at 0, 5, 10 and 20 yards.
2. 2Players in pairs at the start.
3. 3Clear run-off space beyond the last cone.

How to play

1. 1Sprint to each cone and back in sequence.
2. 2Touch the line with the foot at each turn.
3. 3Six repetitions with sixty seconds rest.

Progressions

• +Progressive Tempo: add a fourth maximal round
• +Ball For Every Player: shrink the working area
• +Reaction Start: two cues, one a decoy
• +Add a competitive scoreline for the last round

Regressions

• -Progressive Tempo: stay at the first two tempos only
• -Ball For Every Player: bigger area, share a ball between two
• -Reaction Start: coach counts players in
• -Simplify the area or the service until success returns

Variations

• -Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
• -Ball For Every Player — Every player works with their own ball so no one waits in a queue.
• -Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
• -Partner Race — Players work in matched pairs and race each repetition, best of five.
• -Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
• -Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
• -Team Target — The whole group works to a shared score target and repeats the round if they miss it.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Rounded, lazy turns
• -Standing tall through the brake
• -Not touching the line