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20m Sprint & Shuttle Drill

Boost sprint speed and endurance for repeated short distances.

Shooting5-67-89-1011-12
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Equipment, Setup & Instructions
Equipment
  • - Cones for a 20m x 20m square plus start/finish corners
  • - Measuring tape to set accurate 20m distances
  • - Stopwatch or phone timer for interval timing
  • - Bibs or markers to differentiate groups
  • - Whistle or call signal for starting each round
Setup
  1. Area: 20x20 yard square marked with cones
  2. Group: 4 red outfield players lined up at the start cone, ready to sprint to the finish cone at the opposite corner
  3. Coach: 1 grey coach positioned at the start cone with a stopwatch to time each rep
  4. Equipment: 4 cones marking the corners of the 20x20 yard square with a start cone at one corner and a finish cone at the opposite corner
Instructions
  1. On the coach's signal, the first player sprints to the finish cone.
  2. They quickly turn and sprint back to the start.
  3. Complete the designated shuttle lengths (e.g., 2-4 trips) then jog to the end of their line.
  4. The next player starts once the previous player has cleared the starting area.
  5. Continue until each player completes the required reps.
  6. Record times and/or total reps for each player.
Coaching Points
  • Accelerate quickly with strong initial steps.
  • Maintain good posture: tall chest, stable head, forward gaze.
  • Drive arms aggressively to enhance speed.
  • Manage stride length: shorten slightly if fatigued.
  • Control and pivot sharply at turns.
  • Conserve steps at corners to maintain speed.
  • Ensure sustained effort: aim for consistency across all reps.
  • Execute efficient recovery: brief jog/walk then ready for next turn.
Variations
Make it harder:
1. Introduce a 2-second delayed start requirement.
2. Extend shuttle lengths to 4-6 round trips without increasing rest time.
3. Sprint with a ball: dribble or carry it against the chest.
4. Alter sprint directions: diagonal sprints across the square.
Make it easier:
1. Reduce to 1-2 round trips per player.
2. Allow jogging back instead of sprinting.
3. Shorten distance using a 10m x 10m square.
4. Increase rest period: add 20-30 seconds between rep sets.
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