Curated Action

Anaerobic Shuttles - 40-Yard Pyramid (10-20-30-40)

General Training

Anaerobic Shuttles - 40-Yard Pyramid (10-20-30-40) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration23 sec

Training Details

0:00 / 0:23
Sourceyoutube.com/watch?v=g-CmvJgRFL4
AuthorYouTube creator

Anaerobic Shuttles - 40-Yard Pyramid (10-20-30-40)

Sprint 10 yards and back, 20 yards and back, 30 yards and back, and 40 yards and back continuously without stopping; rest 30 seconds after completing the shuttle, perform 3 reps per set, and rest 2 minutes between sets (2 to 4 total sets). Prescription: 3 pyramid shuttles per set, with 30 seconds after each shuttle and 2 minutes between sets; coach suggests 2–4 sets.

Key points

  • Decelerate sharply and drop hips low to touch each turning line with your hand
  • Explode out of each cut with rapid, driving strides
  • Beginners should start with 2 sets before progressing to 3 or 4 sets

Common mistakes

Pacing the shuttles like long-distance runs rather than sprinting each segment at maximal match intensity.

Sets: 3Reps: 3 repsRest: 2 minEst. duration: 23 sec
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