The side shuttle is an agility cardio drill where you run sideways back and forth between two markers (cones, lines, or set distance) at maximum speed. It builds lateral speed, change-of-direction quickness, and cardiovascular conditioning. It is a staple drill in court and field sport training.
Muscle Group
Calves, Cardio, Glutes, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds lateral speed and agility
- Develops change-of-direction quickness
- Excellent cardiovascular conditioning
- Trains hip and ankle stability
- Carries over to court and field sports
- No equipment needed beyond markers
How to perform
- Set two markers (cones or lines) about 10 to 20 feet apart.
- Stand sideways at one marker in an athletic stance — knees bent, hips back.
- Sprint sideways to the other marker, leading with the side facing your direction of travel.
- At the marker, plant your outside foot, change direction, and sprint back the other way.
- Stay low in the athletic stance. Pump your arms naturally.
- Move on the balls of your feet for quick direction changes.
- Continue shuttling back and forth for the desired number of reps or time.
- Perform 6 to 10 round-trips per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Quadriceps
Primary