SHUTTLE SPRINTS

Foothill College Track

Wednesday, Sept-25 at 5pm

Intermediate Distance:  1x

Long Distance: 2x

Out and back shuttle sprints on the football field that start (every time) from the goal line.  These are intended to be 90-98% max efforts to stay in control of form.  Focus is on the drive and acceleration phase as well as your center of mass positioning on the turns.  Where is your vision?

1. Start on the goal line, sprint 100 yards to the opposite goal line, touch line, turn and sprint back to original goal line starting point.  Total distance:  200 yards.  Rest is 100 yards walking across the football field.
2. Start on goal line, sprint to the far 10 yard line, touch line, turn and sprint back to the original goal line starting point.  Total distance:  180 yards.  Rest is 100 yards walking back across the football field.
3. Start on goal line, sprint to the far 20 yard line, touch line, turn and sprint back to the original goal line starting point.  Total distance:  160 yards.  Rest is 100 yards walking.
4. Goal line to far 30 and return.  Distance:  140 yards.  Rest is 100 yards walking.
5. Goal line to far 40 and return.  Distance:  120 yards.  Rest is 100 yards walking
6. Goal line to 50 and return.  Distance:  100 yards.  Rest is 100 yards walking. 
7. Goal line to near 40 and return.  Distance:  80 yards.  Rest is 100 yards walking.
8. Goal line to near 30 and return.  Distance:  60 yards.  Rest is 100 yards walking.
9. Goal line to near 20 and return.  Distance:  40 yards.  Rest is 100 yards walking.
10. Goal line to near 10 and return.  Distance:  20 yards.  Done