Curated Action

Progressive Multi-Cone Suicide Shuttles

SoccerCardio & Conditioning

Progressive Multi-Cone Suicide Shuttles is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration54 sec

Training Details

0:00 / 0:54
Sourceyoutube.com/watch?v=3ykPRQX7j3Q
AuthorYouTube creator

Progressive Multi-Cone Suicide Shuttles

Line up 3 to 4 cones with increasing spacing from the start line. Sprint at maximum speed to cone 1 and back, sprint to cone 2 and back, sprint to cone 3 and back, maintaining unbroken velocity through intense lactic acid accumulation.

Key points

  • Sprint out to each progressive cone marker at 100% maximal effort
  • Touch down or plant low on the outside foot at each turnaround line to reverse momentum quickly
  • Maintain sprint mechanics and high arm drive despite severe leg fatigue on the return stretches

Common mistakes

Pacing the early cones at sub-maximal speed or standing upright during changes of direction.

Sets: 3Duration: 2 minRest: 1 min 30 secEst. duration: 54 sec
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