Issue 002

April 2005

Shuttle 1. From side line to goal box line and back.

Shuttle 2. From side line to penalty spot and back.

Shuttle 3. From side line to end goal box line and back.

Shuttle 4. From side line to end side line and back.

Rest: Beginners 2 to 3 minutes rest after four shuttles. Advanced 1 minutes rest after four shuttles.

Example 1: Start at a fast but steady pace to warm up, run the shuttles as described. Touch each line with your hand then return to the start. Dont stop until you've completed all four shuttle runs.

Example 2: Once you are fit, you can add press-ups at the point you touch the line. For example, start at the side line, run to the goal box line and do 5 to 10 press-ups and then return back to the start line. Again do all four shuttles before stopping.

The above shuttles can be done with sit ups, star jumps, sprawls and so on.