This page provides normative reference values for the 4x10 m shuttle run test in children. With so many options available, choosing the best running shorts can be a challenge. Physical Fitness Norms for the 4x10 m Shuttle Run Test (5-18 years). This skill is extremely important to every position, as every position requires a lot of improvisation on the fly, quick changes in directions, and. It's a variation of the shuttle run that forces players to work on their change-of-direction skills, which helps them build agility. TIP! Use a custom interval timer to set up your 1:15 work/2:00 rest intervals. This shuttle run variation can measure change of direction and can be added to workouts to help boost agility. And one of the best football agility drills is the 5-10-5 Drill. Take 5 min to warm up your jump rope or simulated jump rope. It may also be helpful to run through a round or two at low intensity to get the flow of moving quickly from the shuttle run to the thruster then to the jump rope/bike. The weight you choose during practice should be challenging, but something you can complete for 5 reps unbroken every round. Indonesia Journal of Biomedical Science (2012), Volume 6, Number 1: 8-10. Because the working intervals are short and the repetitions low, the goal is to complete an unbroken heavy dumbbell thruster. It is an advanced shuttle run test to build agility and power in players that incorporates lateral movements in the drill. Take 5-10 minutes to set up for your shuttle runs and select the weight for your dumbbell thrusters. The 5-10-5 shuttle run, also known as the Short Shuttle Run or the Pro Agility Drill, is used by the National Football League (NFL). Players wore running shoes without spikes. If space is limited, set up a 5m and 10m cone and do 2 rounds at these shorter distances. The player completed two maximal effort runs separated by a 5-10 minute recovery period. To achieve a 60m run, sprint to the 5m cone and back, then sprint to the 10m cone and back, and then to the 20m cone and back. Shuttle Run Set-Up : Place cones in an adequate indoor or outdoor space at 5m, 10m, and 20m.
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