The Pro Agility Shuttle is an explosive drill that requires leg power and balance.
The pro agility shuttle can be broken into 4 phases.
1. The Start
2. First Turn
3. Second Turn
The goal here is to get out of your stance as quickly and efficiently as possible. The foot that is nearest the direction you are going is staggered slightly back so that you can throw your arm and open your hips.
Drive off with the foot nearest the direction you are going first while shifting our weight and crossing over with your other foot. Work on just this first explosive step and get familiar with the timing of each movement. It is important to have all aspects of working together as you transition into phase 2.
The first turn comes quickly so it's important to focus on covering 5 yards with smooth movement. The goal isn't simply run a fast 5 yards; the goal is to run a fast and efficient 5 yards that sets you up for the remainder of the drill.
Two full steps with a gather/transition step is a good benchmark for the first 5 yards.
(Developing athletes may require a step or two more to cover 5 yards, so work on a good start and transition at the first turn.)
Vision is important coming out of the turns, because it sets your balance. As you drive with your legs, use your eyes to find the far cone.
Once you are in and out of that turn, sprint 8 yards. It's a short sprint but it's still a sprint.
The second turn is the most difficult part of the drill and requires a great deal of leg strength. You are coming off a ten-yard sprint and have to be able to stop and start again.
You must squat when you stop, dropping your hips and transitioning into the turn as you stop. Practice this by sprinting eight yards and transition into that smooth cut, in and out of the turn.
It is important to find the far cone with your eyes to set your balance and help you acceleration through the finish line (middle cone). If you only drive to the finish line, you may stumble and lose time. It is important to finish through the finish line to keep your speed.
Finishing the drill means sprinting to the far cone. So as mentioned before, find the far cone with your eyes and sprint through that cone. This will naturally bring you through the finish line at full speed.
Once you get 3-5 reps on each phase, put it all together. From there, evaluate where you may need additional work and add a rep or two.
You have everyday to prepare.
- Coach King