In Coaching, Sports Applications, Videos
May 12, 2011
“What we’re looking for is speed endurance,” says CrossFit Football coach Raphael Ruiz coach as he discusses the NFL Combine’s shuttle run. “They’re looking for your motor.”
In this two-part series, the cameras provide a peek into a CrossFit Football seminar, where you can learn how to add shuttle runs into your coaching and training toolbox.
In Part 1, Ruiz begins with the pro long shuttle. This 60-yard shuttle utilizes “hard cuts” or changes in direction.
“You’re running in one direction, you’ve created inertia, and then we want to stop it and create inertia in the opposite direction,” he says.
According to Ruiz, the three-cone L drill, also known as the “pro agility drill,” is much more complex to coach and perform. After a five-yard hard cut, athletes break to the right in a speed cut in which they “change directions and accelerate at the same time,” according to Ruiz. Foot placement is key, and Ruiz teaches the techniques needed to navigate the drill.
In Part 2, Ruiz teaches the short shuttle, also known as the “5-10-5.” With the assistance of CrossFit Football’s John Welbourn, he coaches athletes through the drill. According to Ruiz, you can be creative in training with shuttle runs.
“You can go resisted or assisted—whatever one you want to do—and you can be as creative as you possibly want to be,” Ruiz says. “You’re going to test the same way, but use this as a standard agility developer, so you can do anything from shuffle to sprint, backpedal to sprint, sprint to sprint—any combination that will allow you to do it.”
Part 1
8min 38sec
Part 2
8min 58sec
Additional reading: CrossFit Athletes Vs. the Combine 360 by Dave Castro, published Sept. 14, 2010.
Free Download
Part 1:
Part 2:
Comment
Related Articles
What do kegs, yokes and concrete balls have to do with CrossFit?
Join Rob Orlando of Hybrid Athletics at San Francisco CrossFit as he takes coaches and athletes through strongman movements and… Continue Reading
For the past four years, Tennessee Tech University has been using CrossFit to train many of its sports athletes. Chip Pugh, director of athletic performance, and Rich Froning Jr., assistant… Continue Reading
For the past four years, Tennessee Tech University has been using CrossFit to train many of its athletes. Chip Pugh, director of athletic performance, and CrossFit Games champ Rich… Continue Reading
“This is a validation of everything that I’ve done,” says Dan Cerrillo, the owner of CrossFit Bellevue in Bellevue, Wash. “It’s a great honor.”
Cerrillo has been training Matt Hasselbeck… Continue Reading
18 Comments on “CrossFit Football—Shuttle Runs: Parts 1-2”
1
wrote …
Sick.
Login to reply to this comment
Permalink
2
wrote …
Makes me miss college soccer!
Login to reply to this comment
Permalink
3
wrote …
Awesome vids! Great info
Login to reply to this comment
Permalink
4
wrote …
I don't think inertia means what he thinks it means...
Login to reply to this comment
Permalink
5
freddy camacho wrote …
Ruiz rocks. That Welbourn guy is alright too...
Login to reply to this comment
Permalink
6
wrote …
Sounds awesome, do you guys think this could/should be incorporated into basketball training on a court surface?
Login to reply to this comment
Permalink
7
wrote …
Great stuff! Really tempted to give the cert a go just for the experience! :)
Login to reply to this comment
Permalink
8
wrote …
Great info, taught very well regardless of definitions, the coaching helped understand what you are seeing.
Login to reply to this comment
Permalink
9
wrote …
great video. More of crossfit football stuff would be appreciated! From working at a high school I could see this as a huge aid for all athletes but especially female athletes which tend to have a harder time with the change of direction component of athletics than their counterparts (only because of a lack of specific agility training and training in general not based on sporting ability)
Login to reply to this comment
Permalink
10
wrote …
Man that was slow. Nice stuff but i think you could teach it about 100 times quicker
Login to reply to this comment
Permalink
11
wrote …
I don't think the Pro Shuttle and the NFL 3 cone are one in the same, as the instructor mentioned. Pro shuttle is a linear drill (5yd-10yd-5yd)
Login to reply to this comment
Permalink
12
wrote …
when did john stop doing crossfit?
Login to reply to this comment
Permalink
13
replied to comment from Greg Cousins…
Inertia is the resistance of any physical object to a change in its state of motion or rest
Sounds OK to me.
Login to reply to this comment
Permalink
14
wrote …
I wish I would have had this kind of technical coaching back when I was in high school and college. So much more valuable than just screaming "Faster!" at the athletes. I think CFF is a great product and will make a very significant impact.
Login to reply to this comment
Permalink
15
replied to comment from Bobby Robins…
True. Talk about the stone ages.
Login to reply to this comment
Permalink
16
wrote …
Fantastic stuff.
Good systematic coaching is fun to watch. Exposure is a good thing, but good systematic coaching is where elite level performance comes from.
Login to reply to this comment
Permalink
17
replied to comment from Scott Kraatz…
I stand corrected.
Login to reply to this comment
Permalink
18
wrote …
Raph is such a great coach. I learned a ton at the CF Football cert. I hope I never lose that notebook.
Login to reply to this comment
Permalink
Leave a comment