Shuttle run - the correct technique of performing

One of the mandatory school standards - shuttle running, which contributes to the development of certain qualities of the body. From other cross-roads, it is distinguished by technical aspects. Many athletes use shuttle running in their training.

What is a shuttle race?

The name "shuttle run" is directly related to the constant change of direction of movement, as the "shuttle" works on the sewing machine. The athlete overcomes the distance, moving between two points A and B. Shuttle running is the standard of the TRP, and also schoolchildren pass it at physical education classes. Its features include the following facts:

  1. A person starts on the principle of a sprinter, developing the maximum speed in the first seconds. Before turning, the speed should decrease.
  2. In most cases, during a turn, you must touch the floor or move an object.
  3. The athlete must again accelerate to get closer to the starting point and make another turn.

What is the development of the shuttle run?

Regular training is sure to be beneficial, but you only need to deal with all the technical issues:

  1. Like other types of running directions, shuttle running loads the muscles of the thighs and buttocks.
  2. Shuttle running develops the vestibular apparatus, coordination and dexterity. With his help, the body develops the ability to mobilize the body and concentrate attention .
  3. The exercises help strengthen the immune system and saturate the blood with oxygen.

Shuttle Running Technique

You can conduct training in the hall and on the street, and you can run on asphalt, grass or sand. The shuttle running technique looks like this:

  1. Hands bend in the elbows, the body slightly tilt forward on the front support leg. The rear footwell should be approximately 0.5 m from the reference foot. Socks slightly turn inside. This will be the starting position of the body.
  2. The result in this discipline directly depends on how quickly the athlete can accelerate. After the start, the shuttle run implies reaching the maximum step frequency. To overcome the distance is necessary on the toes, which is typical for running for short distances.
  3. When the athlete reaches the second point, a turn is made, about the technical features of which will be told later.
  4. Finishing is no different from sprinting. In the end, you do not need to touch the line, so you can develop the maximum speed. You can use different tricks, for example, throwing a chest forward or lunge shoulder.

Shuttle Running is a reversal technique

Before approaching the turning point, it is necessary to reduce the speed, considering that the less distances required for braking, the better.

  1. Finding out how to run the shuttle run correctly, it is worth mentioning one more feature - the stopping step, which is used when turning. To perform it, the leg should be moved forward, unfolding the foot horizontally in relation to the shin. Thanks to this, you can keep your balance. Please note that this is a traumatic technical element, so you can not do without a warm-up.
  2. After this, a rotation of 180 ° is performed and the first running step must be carried out by the locking leg, and repulsion will be due to the push of the detachable limb.
  3. Avoid doing unnecessary actions, because this will be lost time. Turn and touch the line must be carried out simultaneously.

How to run a shuttle race fast?

In order to improve their performance in running, you need to correctly and regularly perform warm-up . The body should receive regular loads, which will intensify through time. Do experts advise every other day. To make the shuttle race for endurance more effective, it is recommended that you perform the following exercises:

  1. Run on the spot with a high leg lift. Do 2-3 approaches with a decrease and increase in speed.
  2. Lie down on your back, raise your legs and move as if you were running. First move to the maximum, and then slow down. The number of approaches is maintained.
  3. For those who are interested in how to run shuttle run faster, it is recommended that you also run jogging. It is necessary to move, making small and fast steps. Run 3-5 times on 50-100 m.

Shuttle Run for Weight Loss

If a person wants to lose weight, then running is the ideal sporting direction for the implementation of the plan. It is worth considering that running a shuttle is not the best for losing weight and its main purpose is a bit different. At the same time, like any intense workout load, they will help burn excess calories. To get good results, it is recommended to run the distance the maximum possible number of times.