Pro Shuttle or 20 yard Shuttle
Since this NFL combine is complete and the rest of the athletes are gearing up for their pro day we will touch on the Pro Shuttle. This is a drill that will show how well you change direction. You can improve this by many repetitions and proper technique.
You will have three cones 10 yards apart with one in the middle. All cones will be in a straight line and 5 yards apart. Once the cones are set you will place yourself at the middle cone.
Beginning
You will straddle the middle cone with your hand on the cone. Just two finger tips touching the top of the cone.
While straddling the cone you will be in three point stance.
You will have a slight bend at the knees in an athletic position.
Next you will bend the opposite arm 90 degree angle preparing to start.
Start
You will lead with the elbow that was bent at 90 degrees to that side.
While leading with the elbow you will lead with that foot as well.
You will take four cross steps to the cone to that side and touch the line. That will complete the first 5 yards
Transition
Next you will transition back in the direction where you started, but run to the far cone.
When in transition you will keep your head down driving with every step. It will take 7 steps to get to the far cone. (10 yards)
Before getting to the cone you will gear down on your fifth step to begin to changing direction on 6th and 7th step.
Before changing direction you must touch the line with you hand and the transition finish the drill.
Finish
Transitioning from the far cone you will run through the middle cone to complete the drill.
That will complete that last 5 yards of the drill.
Below is an example.
KEY TIPS
Cross step to the first cone
Transition ,stay low and keep head down
Steps are 4 ,7 and finish
Finish Strong
Clarence Chaney
RUSH 101
Director of Athlete Performance
http://www.rush101.com/
