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Shuttle Run
Stage 2
Level 2 (E)
Day | Level 2 |
|---|---|
Day 1 | High knees: 3 sets of 25-27s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 12-15 squats |
Day 2 | High knees: 3 sets of 20s |
Day 3 | High knees: 3 sets of 25-27s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Lunges: 3 sets of 10-12 reps, Calf Raises: 3 sets of 10-12 reps |
Day 4 | High knees: 3 sets of 20s |
Day 5 | High knees: 3 sets of 25-27s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 12-15 reps |
Day 6 | Rest |
Day 7 | High knees: 3 sets of 25-27s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Lunges: 3 sets of 10-12 reps, Calf Raises: 3 sets 10-12 reps |
Level 3 (D)
Day | Level 3 |
|---|---|
Day 1 | High knees: 3 sets of 25-30s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 12-15 squats |
Day 2 | High knees: 3 sets of 20s |
Day 3 | High knees: 3 sets of 25-30s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Lunges: 3 sets of 10-12 reps, Calf Raises: 3 sets of 10-12 reps |
Day 4 | High knees: 3 sets of 20s |
Day 5 | High knees: 3 sets of 25-30s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 12-15 reps |
Day 6 | Rest |
Day 7 | High knees: 3 sets of 25-30s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Lunges: 3 sets of 10-12 reps, Calf Raises: 3 sets of 10-12 |
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