20 YARD SHUTTLE

EQUIPMENT NEEDED
• STOPWATCH (USE INDEX FINGER)
• TURF FIELD
DRILL SET UP
DRILL SET UP
1. SET UP TEST ON A TURF FIELD WITH LINES
2. ATHLETE STARTS IN A 3-POINT STANCE WITH LEGS STRADDLING THE LINE EQUALLY.
3. THE ATHLETE’S HAND SHOULD BE IN THE CENTER OF THE START LINE ON THE START LINE. THE
POSITION SHOULD BE HELD FOR 2 SECONDS
4. THE HAND THAT IS DOWN SHOULD BE THE SAME SIDE HAND AS THE RUNNING DIRECTION. LEFT
HAND TO THE LEFT – RIGHT HAND TO THE RIGHT.
5. THE TESTER SHOULD BE STANDING BEHIND THE ATHLETE. THE FILMER SHOULD BE STANDING IN
FRONT OF THE ATHLETE.
6. ATHLETE SPRINTS TO THE RIGHT LINE 5 YARDS AWAY AND TOUCH THE LINE WITH RIGHT HAND.
THEN THE ATHLETE WILL SPRINT 10 YARDS TO THE LEFT AND TOUCH THE LINE WITH LEFT HAND.
7. THE ATHLETE FINISHES BY SPRINTING THE REMAINING 5 YARDS TO THE ORIGINAL START LINE.
8. THE ATHLETE SHOULD COMPLETE ONE REP TO THE RIGHT AND ONE REP TO THE LEFT.
TECHNIQUE: 1ST STEP
IN THIS EXAMPLE THE ATHLETE IS PERFORMING A REPITITION TO THE LEFT

• PERFORM A DOUBLE FOOT PUSH.

• IF GOING LEFT, PUSH THE FLOOR TO THE RIGHT WITH BOTH FEET BY
LOADING THE INSIDE EDGE OF THE RIGHT FOOT AND THE OUTSIDE
EDGE OF THE LEFT FOOT
• DRIVE THE RIGHT KNEE ACROSS YOUR BODY AND PUSH THE FLOOR
TO THE RIGHT.
TECHNIQUE: 1ST 5 YARDS
• LEAN TOWARDS THE TARGET LINE FOR THE FIRST 2 STEPS.
• THE THIRD STEP SHOULD BE A LARGE RIGHT FOOTSTEP
LANDING IN FRONT OF YOUR BODY TO BEGIN TO LEAN BACK
TOWARDS THE NEXT TARGET LINE.
• THE FOURTH STEP WITH YOUR LEFT FOOT SHOULD LAND
PAST THE TARGET LINE SO THAT YOUR BODY AND SHINS
CAN LEAN TOWARDS THE RIGHT AS YOU TOUCH THE LINE.
TECHNIQUE: 10 YARDS
• PERFORM A 2 FOOT PUSH TO THE LEFT, SIMILAR TO THE START.
• YOU SHOULD BE ABLE TO COVER THE 10 YARDS IN 6 OR 8 STEPS.
FIND THE NUMBER OF STEPS THAT WORK BEST FOR YOU.
• THE SECOND TO LAST STEP WITH YOUR LEFT FOOT SHOULD
LAND IN FRONT OF YOUR BODY SO THAT YOU BEGIN LEANING
TO THE LEFT.
• YOUR LAST STEP WITH YOUR RIGHT FOOT SHOULD LAND PAST
THE LINE SO THAT YOUR BODY AND SHINS CAN LEAN TO THE
LEFT AS YOU TOUCH THE LINE.
TECHNIQUE: 2ND 5 YARDS
• PERFORM A 2 FOOT PUSH AND CROSSOVER STEP
PUSHING TO THE RIGHT.
• TRY TO FINISH THROUGH THE ORIGINAL START LINE
IN 3 STEPS.
• FINISH SPRINTING AN EXTRA 5 YARDS.
TECHNIQUE: Z PATTERN
• THROUGHOUT THE TEST, ADJUST YOUR ANGLE ON EACH
TURN CREATING A Z PATTERN IN ORDER TO DECREASE THE
DEGREE OF EACH TURN FOR EFFICIENCY.
FILMING SET UP
FILMING INSTRUCTIONS
1. BEGIN FILMING WITH THE ATHLETE ON THE CENTER LINE AND SO
THAT BOTH LINES TO THE LEFT AND RIGHT ARE IN FRAME.
2. THE TESTER SHOULD BE STANDING BEHIND THE ATHLETE.
3. AFTER THE ATHLETE FINISHES THROUGH THE CENTER LINE, WALK
TOWARDS THE TESTER.
4. SHOW THE TIME ON CAMERA, AND HAVE THE TESTER READ THE
SCORE OUTLOUD.