Start with your left hand on the ‘A’ yard line as seen in the example below. You will be straddling the line in other words with your hand on the line if you look down the A yard line will be between your legs. Sprint to the C yard line 5 yards away, if the C yard line is to your right touch it with your right hand. Sprint to the B yard line 10 yards away and touch it with your left hand. Immediately following the touch, sprint as fast as possible 5 yards and run through the A yard line leaning as you cross it. This drill is called the ‘short shuttle’.
Before you begin your running program you must know your best short shuttle time.
When running more than one drill, take your best short shuttle time and add .5 seconds to it and .5 seconds to each additional drill.
If your best short shuttle time is 4.6 and you are running multiple shuttles add .5 seconds to each run making the first goal time 5.1 seconds.
Short Shuttle #1 - 4.6 + .5 = 5.1 seconds goal time
Short Shuttle #2 - 4.6 + .5 + .5 = 5.6 seconds goal time
Short Shuttle #3 - 4.6 + .5 + .5 + .5 = 6.1 seconds goal time
Short Shuttle #4 - 4.6 + .5 + .5 + .5 + .5 = 6.6 second goal time
Feet Straddling the Line - Hand on the Line