Mark off a straight-away of 20 meters. Begin from one end and sprint to the other end as fast as you can. When you reach the end, decelerate, turn around and accelerate as fast as you can. Run the length a total of 5 times as fast as you can for a total of 100 meters. Use a stopwatch to keep track of how fast you can run the shuttle.
- Have the athlete touch the ground at the end of the length each time before they turn around.
- Have the athlete carry medicine balls back and forth each length. Vary the weights of the medicine balls carried each length to vary the stimulus (try starting heavier and working down, or starting light and working up).
- Perform multiple shuttle runs with a rest period in between (30, 60 or 90 seconds) as interval training, to challenge your speed endurance.