Game version
Beat-keeper shuttles: while one partner runs the shuttle, the other claps a steady rhythm. Swap, and rest fully between turns.
Repeat Sprint Shuttles
Short sprints with short rests, matching the stop-start demands of a real game.
By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Set cones at 0, 10 and 20 yards.
Core: All of them. Aim for quality and full rest, not speed.
- Ages
- 14 and up
- Time
- 15 min
- Players
- Just you
- Space
- Yard or field
- Bring
- 3 cones
- Level · skill
- Advanced · Fitness
The steps
How it works
- Set cones at 0, 10 and 20 yards.
- Sprint to 10 and back, then to 20 and back.
- Rest 30 seconds.
- Do 6 shuttles, rest 2 minutes, then 6 more.
Coaching point
Touch the line and push off low.
Safety: Warm up fully. Drink water between sets.
Make it fun
Play it, don't drill it
Challenge
Choose a level: Less (fewer cones), Core (all of them), More (one extra turn). Aim for quality and full rest, not speed.
Story
You are a sheepdog moving between the pens, calm and steady.
My best
Beat your own count
Aim for quality and full rest, not speed. Only your own number counts: today against last time.
Practice makes progress
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