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Shuttle Run Test

  • 29-09-2011 12:45pm
    #1
    darrend32
    Closed Accounts Posts: 4 ✭


    Looking for some help. I am currently training for a multi part fitness test in exactly 8 weeks time. I am currently failing 1 part of the test(all other parts I am flying through) and am looking for advice on how I can most effectively train for this test.

    Essentially it is a speed test with 3 turns. It is a 40 metre run between two lines that are 10 metres apart(so 3 turns with foot crossing the line each time)). It currently takes me 10.3 seconds and 10 seconds or below is the pass.

    I have just come back from an achilles injury and could definitely do with losing 5-6 kg of bodyfat and am making the necessary dietary adjustments to try to achieve this(trying to move to paleo diet). I am also re-starting a Crossfit training programme today which is 3 days per week. Outside of this, I would really appreciate any input at all into how I can best reduce my time and whether people think it is possible to drop .4 of a second on this test in an 8 week period?


Comments

  • #2
    Thud
    Registered Users, Registered Users 2 Posts: 2,693 ✭✭✭Thud


    sounds like it's your turns that are slowing you down, you probably need to strenghten your ankles (and possibly knees), have you tried a wobble board?


  • #3
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Someone dig up Will Heffernan's video on turning mechanics for this dude.


  • #4
    discus
    Closed Accounts Posts: 3,049 ✭✭✭discus


    Hanley wrote: »
    Someone dig up Will Heffernan's video on turning mechanics for this dude.

    It's gone, I tried finding it for the dude who was on here looking for tips on the bleep test.

    edit: I'm obviously a pleb


  • #5
    Barry.Oglesby
    Banned (with Prison Access) Posts: 2,917 ✭✭✭Barry.Oglesby


    Snot:
    http://www.youtube.com/user/informedperformance#p/u/19/wkyvwGezb9g


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