Suicide Shuttles

Objective

Develop explosive acceleration and repeated change-of-direction speed.

Equipment

• Cones
• Timer

Instructions

1. 1

   Place cones at 5, 10, 15, and 20 yards from a start line.

2. 2

   Sprint to the 5-yard cone and back, then 10-yard and back, then 15 and back, then 20 and back.

3. 3

   That is one rep. Rest 90 seconds.

4. 4

   Complete 4 reps, recording each time.

Coaching Points

• ✓ Touch the ground or the cone at each turn — do not round the corners.
• ✓ Drive hard out of each turn; this is where fitness is built.
• ✓ Stay low through the turn to maintain momentum.

Variations

• → Reverse order (20 first, 5 last) to finish on a short explosive burst.
• → Do in pairs and race — competition improves effort level.