30 Yard Short Shuttle Exercise time: max effort Rest interval between reps: 25-20 seconds Rest interval between sets: 2 ½ minutes Number of reps: 2 sets of ten reps During this workout you will run 2 sets of 30 yard shuttles. From the 5 yard line, sprint 5 yards to the 10 yard line and touch the line with your foot. Immediately change direction and sprint 10 yards back to the goal line. Change direction and sprint 15 yards through the 15 yard line, completing the 30 yard shuttle. Perform 10 reps and rest 2 ½ minutes and repeat ten more reps. The Ladder Rest interval: 60 seconds after the first rep, decrease 5 seconds from the rest interval after each rep.During this workout each group will run desired distance. When Group 1 finishes first rep, then Group 2 will run, and so on. After first rep (200 yds) the distance will be reduced to 180 yds. and the rest interval dropped to 55 seconds and so on. NOTE: Rest intervals for most runs will be length of time for all three groups to complete one rep. They may not be exact to listed. what’s DISTANCE REST Rep #1 200 yds 60 sec Rep #2 180 yds 55 sec Rep #3 160 yds 50 sec Rep #4 140 yds 45 sec Rep #5 120 yds 40 sec Rep #6 100 yds 35 sec Rep #7 80 yds 30 sec Rep #8 60 yds 25 sec Rep #9 40 yds 20 sec Rep 10 20 yds 15 sec
30 Yard Short Shuttle Exercise time: max effort Rest interval between reps: 25-20 seconds Rest interval between sets: 2 ½ minutes Number of reps: 2 sets of ten reps During this workout you will run 2 sets of 30 yard shuttles. From the 5 yard line, sprint 5 yards to the 10 yard line and touch the line with your foot. Immediately change direction and sprint 10 yards back to the goal line. Change direction and sprint 15 yards through the 15 yard line, completing the 30 yard shuttle. Perform 10 reps and rest 2 ½ minutes and repeat ten more reps. The Ladder Rest interval: 60 seconds after the first rep, decrease 5 seconds from the rest interval after each rep.During this workout each group will run desired distance. When Group 1 finishes first rep, then Group 2 will run, and so on. After first rep (200 yds) the distance will be reduced to 180 yds. and the rest interval dropped to 55 seconds and so on. NOTE: Rest intervals for most runs will be length of time for all three groups to complete one rep. They may not be exact to what’s listed. DISTANCE REST Rep #1 200 yds 60 sec Rep #2 180 yds 55 sec Rep #3 160 yds 50 sec Rep #4 140 yds 45 sec Rep #5 120 yds 40 sec Rep #6 100 yds 35 sec Rep #7 80 yds 30 sec Rep #8 60 yds 25 sec Rep #9 40 yds 20 sec Rep 10 20 yds 15 sec
HORNET%202015%20SUMMER%20STRENGTH%20TRAINING.docx