“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.”
Additional reading: CrossFit Athletes Vs. the Combine 360 by Dave Castro, published Sept. 14, 2010.