Making turns on shuttle run?

Discussion in 'Military Academy - USMA' started by JBL2012, May 22, 2011.

  1. JBL2012

    JBL2012 Army ROTC Cadet - MS3

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    Hi,

    Now that Track is over, I recently began training for the CFA so that I can take it (and do above-average on everything) around mid- to late- August.

    Anyway, I decided I'd run a few practice shuttle runs today and found myself getting ~9.2-9.3. My mom (who was spectating) pointed out to me that I was losing A LOT of time on my turns. She said I could probably peel off .5 to 1 second if I made those efficiently.

    So I came to ask, what is the best way to make quick changes in direction? Does anyone have some tested drills or technique changes that they personally used?

    Thanks,
    JBL2012
     
    Last edited: May 22, 2011
  2. USAFA_Falcon_15

    USAFA_Falcon_15 USAFA '15 Appointee

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    In football we were always taught same foot same hand, it makes it very simple to avoid confusion. I'm not sure if it decreases time significantly, but I know it's supposed to help acceleration. Hope it helps at all. Oh and give you shoes a good wipedown to make sure they're sticky. I guess it wouldn't hurt to find some acceleration excersises, and practice proper slowing.
     
  3. Casey

    Casey USMA 2015

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    Try to do it in the most efficient manner possible too so like if you touch your hand and foot down, you push off and go in that same direction. Like if you're facing right, you should still be facing right as you push off and go the other way. Don't make a complete turn. It sounds like common sense, but a lot of kids at the different SLS's I went to did so, and it'll take off time. If you're really looking for help, maybe find someone who plays basketball and have them show how they do suicides. That's the kind of turning that with practice will help cut down time.
     
  4. BillSL

    BillSL USMA Class of 2016

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    Also, you gotta be turned already when you hit the floor. Makes sense?
     
  5. abeastlybeast

    abeastlybeast USMA Class of 2015

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    I had problems with this as well. Make sure that you stay low as you're doing the shuttle run. When you stay low, you can touch the ground quicker and turn more efficiently. You should start turning around a few feet before you reach the line. As you approach the line, extend your hand and turn your body. Just as you touch the line, you can spring off in the other direction because your body is already turned. Just keep practicing and you will improve.
     
  6. BOK

    BOK Member

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    http://nationalunderclassmen.ning.com/video/schumans-combine-techniques-2
     
  7. BillSL

    BillSL USMA Class of 2016

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    Thanks for that link, BOK!
     
  8. JBL2012

    JBL2012 Army ROTC Cadet - MS3

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  9. BillSL

    BillSL USMA Class of 2016

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    ^Same.

    How did you get the "Prospective Cadet - 2016" text under your name?

    It's great for Identification here.
     
  10. JBL2012

    JBL2012 Army ROTC Cadet - MS3

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    User CP at the top > Edit Details (or something like that) > then there is a "Custom User Title" section. You can change it from there. :thumb:
     
  11. BillSL

    BillSL USMA Class of 2016

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    :thumb:

    I looked in the wrong place before! Thanks a lot!
     
  12. Future Cadet Dave

    Future Cadet Dave Member

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    Can anyone give me instructions on how to do the shuttle run? I need to know where to set up the cones and how to run about them.

    Thanks
     
  13. BOK

    BOK Member

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    Shuttle Run

    All you need is two cones placed 30ft from the baseline (or start line). It so simple a caveman can do it.

    The shuttle run measures the ability to move rapidly while
    changing directions, which is an indicator of anaerobic power,
    agility, and quickness.
    The candidate must:
    ► Begin the test with his/her entire body behind the start/
    finish line (Figure 9).
    ► On the command “GO,” the candidate will sprint 30
    feet to the turnaround line. His/her foot and hand must
    simultaneously touch the floor on or beyond the turnaround
    line (Figure 10). The candidate will then sprint
    back to the start/fi nish line, touch on or beyond the start/
    finish line and turn, sprinting back to the 30-foot line. The
    candidate will touch on or beyond the turnaround line
    and then sprint back across the start/fi nish line.
    ► Execute two trials with a 1-minute rest between trials,
    and record the best of the two trials on the form.
    The test administrator will:
    ► Start the event at 10 minutes.
    ► Measure the shuttle run course of 30' from the baseline.
    ► Give the command “GO” to start the event and start
    the stopwatch. Monitor the candidate to ensure he/she
    touches on or beyond the turnaround line and the start/
    fi nish line with the hand and foot; failure to do so terminates
    the event.
    ► Stop the watch when the candidate crosses start/fi nish
    line on the second pass
     
  14. BillSL

    BillSL USMA Class of 2016

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    Dave, check out the last page, there is a nice video which should help you out with the shuttle run.
     

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