Summer
Anaerobic/Aerobic Fitness Shuttles
40-Yard Shuttles
-two markers 40 yards
apart
-up and back three times
(total of 240 yards)
-work interval 45 seconds
-rest interval 45 seconds
-start at 6 sets work up
to 10
-extra rest every three
(15 seconds extra rest) so after 3, 6 and 9
50-Yard Cone Drill
-six markers at ten yard
intervals
-10 and back, 20 and
back, 30 and back, 40 and back, 50 and back (total of 300 yards)
-work interval - 1 minute
-rest interval - 1 minute
-start at 6 sets work up
to 8
-extra rest every three
(15 seconds extra rest) so after 3 and 6
Super Set
-120 yards sprint in 18
seconds
-120 yards back in 30
seconds
-rest interval on the
line 25 seconds
-40 yard shuttle (45
seconds to 47 seconds work)
-rest interval 1:15
-five complete sets
Jingle Jangle
-two markers 10 yards
apart
-up and back 10 times
(200 yards)
-work interval 50-55
seconds
-rest interval – 1 minute
-start at 8 sets work up
to 10
-extra rest every three
(15 seconds extra rest) so after 3, 6 and 9
The road to
victory begins today!