How To Do The 5-10-5 Shuttle Run Drill | Exercise Demonstration Video and Guide
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5–10–5 Shuttle Run (Change of direction) ⚡️ One of the best bang-for-buck drills for change of direction, braking capacity and re-acceleration. 🔹 What it trains • Deceleration & re-acceleration • Lateral push-off strength • Trunk control & limb coordination • Game-realistic COD under speed 🔹 Coaching cues • Stay low through the hips on entry • Brake early, not at the cone • Shin angle matches direction of travel • Violent outside foot push on the turn • Eyes up, chest stacked over hips • Accel
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Check out a snippet of this week’s exercise – Carioca Quick Step (Lateral Run / 5-10-5 Shuttle application) The Carioca quick step simulates coming out of the lateral power motion. You're going to accelerate at high speeds, similar to the start of the side standing long jump. The carioca quick step is a great drill to develop comfort while accelerating off the edges of your feet. Basic track and field biomechanics is the arms lead the legs (fast and efficient arms lead to more explosive legs). Y
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