Start from the goal line, sprint 5 yards and touch the 5 yard line with your hand. Immediately return to the goal line and touch with the same hand. Sprint and touch the 10 yard line, return to the goal line then sprint to the 15 yard line, touch and return. These consecutive dashes represent one 60 yard line drill known as the long shuttle. Always use the same hand to touch each line during the drill and use alternate hands each subsequent drill.
When running multiple shuttles add time to each drill. if your best long shuttle time is 12.00 seconds add 1.5 seconds = 13.5 seconds. 13.5 seconds or less is your goal time for the first drill. The rest interval is always 40 seconds between drills. Add 1.5 seconds to each additional drill that is done in a workout.
Example of Running 3 Long Shuttles:
Long Shuttle #1 – 12.00 + 1.5 = 13.5 sec. goal time
rest 40 seconds
Long Shuttle #2 – 12.00 + 1.5 + 1.5 = 15 sec. goal time
rest 40 seconds
Long Shuttle #3 – 12.00 + 1.5 + 1.5 + 1.5 = 16.5 sec. goal time
rest 40 seconds
Long Shuttle #4 – 12.00 + 1.5 + 1.5 + 1.5 + 1.5 = 18 sec. goal
Long Shuttle
