Curated Action

180-Degree Multi-Gate Shuttles

General Training

180-Degree Multi-Gate Shuttles is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 20 sec

Training Details

0:00 / 1:20
Sourceyoutube.com/watch?v=3ew2m3m5f0M
AuthorYouTube creator

180-Degree Multi-Gate Shuttles

Using three consecutive gates set 7.5 steps apart, start at one end gate, accelerate to the middle gate and execute a sharp 180-degree pivot back to the start, sprint out to the farthest third gate, pivot 180 degrees back to the start once more, and finish with a full sprint driving all the way through the third gate. Coach prescribes 4 full repetitions per drill.

Key points

  • Drop hips low to execute sharp 180-degree plants without overshooting the gates
  • Drive out of the turn with aggressive arm action and forward shin angles
  • Transition from short acceleration strides on the first two shuttles into a full open sprint on the final long drive

Common mistakes

Spinning out of the 180-degree turn with a high center of gravity or slowing down before crossing the final exit gate.

Sets: 1Reps: 4 repsRest: 0 secEst. duration: 1 min 20 sec
FootballSpeedAgility180_turnChange_of_directionSprintVideoAuto ExtractedYoutube5 Essential Speed And Agility Drills | Increase Your Speed And Change Of Direction

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.