Brian Cushing, outside linebacker for the Houston Texans, runs a 4.15 second 5-10-5 shuttle. This drill is rapidly replacing the 40-yard dash as the standard by which professional football players are judged. This is due primarily to the fact that the 40-yard dash does not account for change of direction speed like the short shuttle does.
HSPU Day #15
Tabata Mash Up of:
- Wall Ball (heaviest ball to a 10' target)
- Toes to Bar
5-10-5 Short Shuttle x 5 attempts
For the metcon we will alternate :20 of all-out wall ball shots and :10 rest with :20 of all-out toes to bars and :10 rest. The entire metcon will take 8:00. Your score will be the lowest total reps of wall ball in any :20 period and your lowest total reps of toes to bar in any :20 period. If you can't do toes to bar, do knees to elbows as the sub. If you can't do knees to elbows, bring your knees up as high as possible on each rep and try not to come off the bar during the :20 work period.
For the shuttles, we will cycle through one at a time until everyone has done the shuttle five times. Your score will be your fastest time and your slowest time of the five runs.
Post shuttle times and tabata scores to the comments section! bc