Shuttle run: what it is, implementation technique and recommendations

What is shuttle race, why is it called that, and why is it so run? This is another kind of running in athletics. Let's take a closer look.

Introduction to shuttle running

The word "shuttle" is often used to indicate the part of the sewing machine to which the thread is attached. She walks up and down, threading through the fabric. Thanks to this invention, the manual labor for creating, for example, clothes has become fully automated.

The shuttle race got its name due to the constant change of direction. This is usually a run between two points back and forth. More often they start from point A, run to point B, turn there (around point B) and run back to point A. During one race, athletes move from A to B up to 10 times.

Shuttle running is the TRP standard, a mandatory standard for physical education classes in schools.

For athletes, this is a great option to work out coordination and quick change of running direction with maximum speed preservation.

Today, shuttle running is a type of training, a type of run that everyone can practice.

Features of the shuttle run

You ask why to run in the image of the shuttle, if there are interval runs, jogging. We will explain: these are different types of load. Here's what happens when shuttle runs:

  1. You start by the principle of sprinter, in the first seconds, developing maximum speed.

    And now, only you have developed this speed, you run up to the pivot point. It is necessary to try to turn around without slowing down. But inertia will not allow you to do this, believe me.

  2. Usually at the pivot point you need to touch the floor or some flag, or move the object. In this case, all this is called shuttle running with the transfer of 2-3 items.

    You understand that it’s unrealistic to maintain speed in this case, because you need to stop, change direction by 180 degrees and accelerate again.

  3. And now, you change the speed, accelerate, and again at the starting point you need to slow down.

So you look like a shuttle that runs back and forth. This is a complex load that develops coordination, speed qualities, a sense of balance and motility of the muscles of the body. All this is necessary for any ball game, hockey, martial arts.

Since the load in this type of running is large, you need to warm up well before training. Otherwise, you risk injury.

Shuttle Run Options

Typically, the distance between two points in this kind of athletics is 10 meters, 9 or 7-8 meters. For men and women, the distances are different. 10 meters running is done 4-10 times.

There are many different options: you need to run around the extreme points at a distance, in one direction we run face forward, and back - back forward.

Therefore, the types of shuttle run differ in execution technique, the number of segments and the distance between points A and B (recall that point A is the start, and B is the place of the turn or change of running direction).

There is a 10x10 shuttle race, a 3x10 shuttle race. The school practices 4x9 shuttle racing. There can be many variations.

And this is good athletics - the variety of options makes it an interesting sport.

Shuttle running technique helps to avoid injuries and achieve better results. Let's take it apart.

Technique of the shuttle

In shuttle race, the technique of execution implies the following main provisions and steps.


Starting position - stand, one leg forward, the center of gravity of the body on it.

One arm is laid back and ready to help at the start, moving body weight even further forward.

When the start command sounds, the body leans even further forward, the push leg does its job, and the second prepares to quickly take the baton. Someone recommends running on toes for greater speed. Start as you prefer. The main thing is that the speed is good.

That's it, you started. Task number one is to gain maximum speed in the first 2 seconds.

Point B

Running to point B is a simple matter. But what to do when you reach her? How to run further? You need to start blowing the center of gravity of the body back at such a distance from point B so that your speed drops to the point needed for a turn at this point, and not earlier or later. In the first case, you run the risk of losing time, and in the second, you run away beyond the desired point.

Shuttle run: what it is, implementation technique and recommendations

If you run back with your back, everything is simpler. You extinguish speed, passing around point B, and run back. If you need to turn around, you lean in the direction of rotation like a motorcyclist, so that inertia does not take you somewhere.

At point A, do the same as in B.

If you need to raise an object, you can apply emergency braking with the capture of the object.

But this means that your speed will go to zero and you will have to accelerate again. At this point, you can seriously lose precious seconds. Still, the shuttle race is a sprint race.

Thus, the running technique solves a lot.

Conditions for shuttle running

So, now you know how to run shuttle running correctly.

Consider what environmental requirements are presented by this sport.

The surface should not be slippery. That is, you cannot run by shuttle type in the rain, ice. In such cases, it is better to move to the gym, otherwise you will stretch out on the pavement, showing the worst result in your life.

Points A and B should be in a place near which there are no walls, fences, or any obstacles.

Otherwise, you run the risk of flying into them at full speed. From the outside, it looks ridiculous, but the participant in the collision can face injury, as well as falling on a slippery surface.

For optimal running you need to wear comfortable non-slip sneakers, carefully lace up. A lanyard that is untied while running can also cause a fall. And there will be no time to tie it to you.

Every second counts.

Clothing should not interfere with you, fetter movement. But too loose, hanging on you like a bag, also does not work - it will slow down the run.

How to start jogging

Shuttle jogging is carried out at low speeds. The number one task is to teach the body to move correctly, feel the speed and adequately respond to its change.

Shuttle run: what it is, implementation technique and recommendations

If you run fast in the first training session, it will be of little use. First we accustom the body to the correct technique, then we practice it at higher speeds!

And do not forget to warm up the muscles qualitatively before running. Without a warm-up, you can easily pull something.



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