CrossFit Football—Shuttle Runs: Parts 1-2

By Raphael Ruiz and John Welbourn

In Coaching, Sports Applications, Videos

May 12, 2011

Video Article

“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.

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18 Comments on “CrossFit Football—Shuttle Runs: Parts 1-2”


wrote …



wrote …

Makes me miss college soccer!


wrote …

Awesome vids! Great info


wrote …

I don't think inertia means what he thinks it means...


freddy camacho wrote …

Ruiz rocks. That Welbourn guy is alright too...


wrote …

Sounds awesome, do you guys think this could/should be incorporated into basketball training on a court surface?


wrote …

Great stuff! Really tempted to give the cert a go just for the experience! :)


wrote …

Great info, taught very well regardless of definitions, the coaching helped understand what you are seeing.


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)


wrote …

Man that was slow. Nice stuff but i think you could teach it about 100 times quicker


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)


wrote …

when did john stop doing crossfit?


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.


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.


replied to comment from Bobby Robins

True. Talk about the stone ages.


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.


replied to comment from Scott Kraatz

I stand corrected.


wrote …

Raph is such a great coach. I learned a ton at the CF Football cert. I hope I never lose that notebook.

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