Curated Action

Anaerobic Shuttles - 150-Meter Pitch Sprints

General Training

Anaerobic Shuttles - 150-Meter Pitch Sprints is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration41 sec

Training Details

0:00 / 0:41
Sourceyoutube.com/watch?v=g-CmvJgRFL4
AuthorYouTube creator

Anaerobic Shuttles - 150-Meter Pitch Sprints

Sprint the full 100-meter length of the pitch, decelerate, turn, and sprint 50 meters back to the halfway line (150 meters total per rep); rest 30 seconds between reps, completing 6 to 10 total reps (e.g., 2 sets of 4 reps with 2 to 3 minutes rest between sets). Prescription: 150 meters per sprint (100 meters out and 50 meters back), 30 seconds between reps, 6–10 reps; default plan uses 2 sets of 4 reps with 2–3 minutes between sets.

Key points

  • Open up full stride mechanics along the 100-meter sideline
  • Make a crisp turn at the endline and maintain maximum sprint speed back to the 50-meter line
  • Split repetitions into two blocks (e.g., 4 reps, 2-3 minutes rest, 4 reps) to preserve movement quality

Common mistakes

Slowing down prematurely before crossing the halfway line marker on the return sprint.

Sets: 2Distance: 0.15 kmRest: 2 min 30 secEst. duration: 41 sec
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