Side Shuttle
Description
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
Equipment Required
Side Shuttle Instructions
- 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.
Side Shuttle Form & Visual
Side Shuttle 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
Side Shuttle Muscles Worked
- Calves
- Gluteus medius
- Quadriceps
- Adductors and abductors
- Core (stabilizer)
Side Shuttle Variations & Alternatives
- Lateral Shuffle
- Lateral Speed Step
- Side-to-Side Box Shuffle
- Ladder Drill
- Pro Agility Shuttle (5-10-5)
