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Bale shuttle blast – Speed & Fitness

Bale shuttle blast.

Speed & Fitness Workouts.

 

WARM UP

4 x cones 10m apart (starting cone, 2nd cone, 3rd cone, 4th cone) – 30m total distance from starting cone to 4th cone

3rd cone and back

x 4 sets (two sets jogging speed and two sets three quarter sprint)

 

no rest

 

SHUTTLES (PART I)

Use same cone setup

2nd cone and back, 3rd cone and back, 4th cone and back (1 set)

x 3 sets (15 seconds rest between each set)

 

2 minute rest

 

SHUTTLES (PART II)

Use same cone setup

2nd cone and back x 3

3rd cone and back x 2

4th cone and back x 1

(above is 1 set)

x 3 sets (30 seconds rest between each set)

 

2 minute rest

 

SHUTTLES (PART III)

Use same cone setup

2nd cone and back followed by 10 pushups

3rd cone and back followed by 10 pushups

4th cone and back followed by 10 pushups

(above is 1 set)

x 3 sets (30 seconds rest between each set)

 

1 minute rest

 

COOL DOWN

Use same cone setup

4th cone and back

x 3 sets (2 sets slow jogging, 1 set walking)

5-10 minutes stretching

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