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Shuttle Runs – Conditioning

Shuttle Runs are an excellent conditioning exercise. They are best when used for pre-season and off-season conditioning or if soccer skills are incorporated.

Place several cones in a straight line, each 5 yards apart as pictured above.

  1. Begin at one end of the cones.
  2. Run from the first cone to the second cone.
  3. Run back to the first cone.
  4. Now run to the third cone.
  5. Run back to the first cone once again.
  6. Continue this for as many cones are set out.
  • Whether the player touches each cone, carries an object between the cones, or simply turns at each cone is up to you.
  • Try setting-up multiple lines and having the players race.
  • To incorporate soccer skills, serve players a ball after the last cone at which point, they must explode to and finish off with a shot.
  • Incorporating soccer skills by having players dribble a ball while running is great practice, but doing so sacrifices the speed, agility, and conditioning aspects of this exercise.
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