Anaerobic short-term / Lactate

Set up a 25m shuttle-run course with cones every 5m.

Perform shuttle runs (run to the first cone and back, then run to the second cone and back and so on) for 30 secs and record the total distance covered.

Repeat the shuttle run six times with 30 secs recovery in between each set.

The Formula

Divide the total distance covered by the number of sets performed to work out your average distance covered.

90m

100m

110m

125m

Compare & Guidance

WITHOUT THE BALL

WITH THE BALL

Run around each cone with the ball & always back to cone 1.

Keep in mind that your actual running distance might be slightly more due to you having to run around each of the conesâ€‹.