Shuttle run. Shuttle run: performance features Shuttle run 3x10 standards for schoolchildren
shuttle run familiar to everyone since school, even then in physical education classes it was necessary to pass the standards and get grades for them. Training is a movement from one set line to another, repeating several times. This running technique makes it possible to develop endurance, vestibular apparatus and coordination of movements in children. But, besides this, such a run is recognized by doctors as the most traumatic.
The most popular exercise type is 3x10. That is why technology is interesting performing a 3x10 shuttle run, because you should pass the standard correctly.
Key Features
In order to perform this exercise, you must:
- Determine the distance that the athlete needs to run. As a rule, it is set in the range from 10 to 100 meters.
- Agree on the venue. This type of running can be done both indoors and outdoors. sports grounds and stadiums.
- Attach pegs or draw a line. This is necessary so that the athlete has the opportunity to cross or run around the lines when performing.
All this is usually performed by a physical education teacher at school, a coach at sports sections or institutions. Without these simple procedures, it is impossible to understand how to properly run a shuttle run.
Standards for students
These exercises have different standards for different age categories:
At the same time, it is important to know what a 3x10 shuttle run is, the technique for which must be correct and meet the basic requirements.
What is a workout
It is necessary to familiarize yourself with the basic algorithm. You should take into account the types of training that can make a number of adjustments to the algorithm. This type of training is performed in the following order:
According to its technique, this type of training belongs to exercises for the development of coordination of movements, and in order to perform it, an athlete needs to have not only speed qualities, but also good coordination of movements. At the same time, there are different types shuttle run.
The distance is relatively small, so in order to overcome it, the athlete needs to maintain correct position body, from start to finish. To overcome this distance as quickly as possible, the body of the athlete must have an inclination forward. The movements of his limbs must be coordinated. To learn more about what shuttle running is, Wikipedia will help. Now you know how to run properly.
The benefits of shuttle running
It is useful to know not only the rules of shuttle running, but also what it develops. Training contributes to the development of the student's coordination of movements and the development of correct breathing. In addition, the athlete has a mobilization of forces, which contributes to his physical development.
The athlete learns to determine at what segment of the distance he needs to slow down, and where - to accelerate. As a result, he receives increased blood circulation, which is saturated with oxygen, which strengthens the immune system.
Types of training
This type of running may differ depending on the age group of the runner. For students, there are types:
For age categories (students, firefighters or police officers), there are stricter standards, and running is carried out at a distance of 10x10. In accordance with this, it is important to familiarize yourself in advance with how to run correctly and what are the norms in a particular case. This will allow you to achieve significant success and will contribute to the development of coordination and endurance.
Before moving on to the topic of the article, I want to recommend you a few blog articles on the topic of running. If you have not yet fully mastered running, and consider yourself a beginner runner, then there is an article that will help beginners. Here's another beginner's article to learn about stretching, breathing, and more.
Running is one of the sports that allow you to develop your physical fitness, increase muscle tone, and also significantly improve your shape. Running is considered the most natural form of exercise, because walking and running are exactly the types of movement that are characteristic of a person.
What is a shuttle run?
Wikipedia defines this species running as a repeatedly repeated run in the forward and reverse directions. Shuttle running is one of the independent types of running, while using short distances. The main difference between the shuttle run and the usual one is that during the shuttle run you need to overcome a certain distance several times.
The length of the distance in the shuttle run can be 10-100 meters, while the number of runs is within 10. In this case, it is necessary to run around an obstacle in the final segment, or touch the marked line on the ground with your foot. This type of running is most often used in the preparation of athletes for competitions in athletics, football, and basketball, since shuttle running is an excellent tool for training and developing an athlete's endurance. It is also suitable for increasing the level of maneuverability of the athlete.
In addition, this type of running can be used in bad weather, when normal running becomes impossible or not very comfortable.
Since in the final segment of the distance there is a sharp change in direction of movement, this type of running is considered one of the most traumatic. Shuttle running is great as a test of agility and endurance. Indeed, sometimes even an athlete training in running for sufficiently long distances is easier to run his long distance than several approaches over short distances. This type of running is quite energy intensive and requires good physical preparation.
What is the specificity of this type of running?
Features and technique of shuttle running
To conduct this type of run, the following conditions must be met:
- Marking - marking makes it possible to carry out this type of training and competition. Permanent marking in places of frequent shuttle run is especially convenient.
This type of running does not require a large area, you can also use an open area. And a gym.
- Start technique - at this point, it should be especially emphasized that several options for starting, as well as starting braking and acceleration, can be used here. The most commonly used is a high start with one hand as a support.
- The passage of the distance largely depends on the first step. For the greatest effectiveness when passing the distance, you should also be able to increase the frequency of steps - to learn this, jumping rope is used, carried out at a fast pace.
- Turning Technique - For the fastest turn, you should learn the stop step. This designation is especially actively used in basketball, because the goal of shuttle running and basketball is similar - the fastest possible change in the direction of running.
- Finishing - in this place should be given Special attention safety factor. Near this place there should not be such potentially dangerous objects as benches, bushes, trees. Indoors, the most correct solution would be to place mats along the wall where the finish line is marked.
Are there standards for shuttle running?
Shuttle run - standards
When practicing shuttle running in physical education classes, its standards depend on the age of the children being trained. The standards for this type of running directly depend on the number of meters in the distance covered, the number of races, as well as the age of the students and their gender.
Shuttle run option - 3 × 10 meters
This type of shuttle run makes it possible to assess the development of an athlete, as well as to analyze the improvement or deterioration of these indicators.
Shuttle run 3x10m can be used as one of the sports exercises, allowing to develop agility and endurance, as well as the 3 × 10 m shuttle run can be used as a test for the final assessment of an athlete's data.
You can use the 3 × 10 m shuttle run as a developing and controlling exercise with both elementary school students and older students. Using the 3 × 10 m shuttle run in physical education classes, the standards of this type of run and their compliance show the level of physical fitness of students. Improving the preparation of students and their development physical form makes it possible to comply with the specified standards and improve performance in other types of running training.
Shuttle run 3 × 10 m - standards for this type of run
In this type of running, there are the following standards, which depend on the gender of the child and on his age:
- For 4th grade students:
- Boys - from 9.0 s to 10.5 s;
- Girls - from 9.5 s to 10.8 s;
- For 5th grade students:
- Boys - from 8.5 s to 10.0 s;
- Girls - from 8.9 s to 10.1 s;
- For 6th grade students:
- Boys - from 8.3 s to 9.6 s;
- Girls - from 8.9 s to 10.0 s;
- For 7th grade students:
- Boys - from 8.2 s to 9.3 s;
- Girls - from 8.7 s to 10.0 s;
- For 8th grade students:
- Boys - from 8.0 s to 9.0 s;
- Girls - from 8.6 s to 9.6 s.
Shuttle run 3 × 10 m, the standards will help to get the most big picture physical development student, as well as draw up a plan for his further physical development.
Shuttle running, the standards of which depend on the number of meters in the distance traveled, as well as on the number of races, perfectly develops students, allows you to get a supply of vigor and good mood.
Shuttle running of any distance is useful for developing and maintaining good physical shape, as well as for developing endurance and agility, therefore this type of running should be used to solve various motor tasks. In addition, training in this type of running is carried out against a positive emotional and psychological background.
Running, as one of the types of cardio training, has a positive effect on the body, increases the body's endurance to any stress of life. Running should be practiced not only by athletes and athletes, but also by everyone who wants to get sportswear and longevity, regardless of age. One of the popular types of endurance development is the 10x10 shuttle run, the technique of which is easy to understand, but still, there are some subtleties.
What is a shuttle run
The main task of running and physical education in general, is to strengthen not only the muscles, but also the heart, blood vessels, bones. Performing the 10x10 technique involves overcoming no more than one hundred meters, running 10 meters in one direction to the end point, with a return to the starting position. The most famous is the 10x10 shuttle run, a technique designed for more advanced people. For example, a distance of 3x10 is provided for elementary school students. An important task of this type of running is to touch the floor at the end point of the distance, and also when returning to the starting point. At the end, you need to turn around 180 degrees, while it is advisable not to slow down so as not to lose time.
When performing a 10x10 shuttle run, technique should not be neglected. It is important that the foot touch the floor begins with the toe, not the heel. Such an execution will not only not complicate and slow down the run, but also will not load the knee joints and spine during impacts. Acceleration begins with a high start after it sounds: "March".
Physical culture develops speed abilities of a person, including the shuttle run 10x10, the technique of its implementation is available even to a schoolboy. The main thing is that such workouts are available everywhere - in the park and in the yard, for this you do not need to go to special gyms. To do this, you need to draw the required distance with chalk or set landmarks at the start and finish. In order for the 10x10 shuttle run to bring results, the technique of its implementation should not suffer, pay special attention to this.
Running technique
Despite the simplicity and accessibility of running, people over the age of thirty should pay special attention to correct technique. After 30, and further with age, the condition of the bone tissue and the elasticity of the ligaments and joints deteriorate, which can lead to injuries.
First of all, you need to know how to run correctly, running technique should help improve results, and not harm your health. Do not train too often, the muscles need time to recover. It is optimal to train after 1-2 days. Training should begin with a warm-up and end with a stretching of the muscles. Don't forget that for desired result it is important to understand how to run correctly, running technique should improve every time.
To improve the quality of the shuttle run, the following conditions must be met:
- at the start, make a small lunge of the pushing leg forward in order to react on command and perform maximum acceleration;
- it is necessary to run on toes to reduce the load on the knee joints;
- correct running should be accompanied by a slight tilt of the body forward, in no case should the back be tilted back. This will not only shorten the running time, but also injure the spine, including the cervical region;
- when approaching the end of the distance, it is necessary to start turning sideways about a meter before the strip, making a lunge with your foot and touching the floor, easily push off, without wasting time to run further;
- in order to speed up the run, the arm movement technique must also help speed up. Elbows should be bent, fingers stretched. The hands should move in turn, changing position as quickly as possible, helping the legs accelerate at the same time;
- breathing should be chesty. A sharp breath in through the nose, a slower exhalation through the mouth. Let your breath follow the rhythm of your body movement. It is strictly forbidden to hold your breath.
Varieties of shuttle running
The shuttle run technique can also be performed at shorter distances, for example: 3x10, 4x9, 5x10. The 3x10 technique was developed for training elementary school students. This technique can also be performed by adults if the training space does not allow running longer distances. In this way, you can train even in your own apartment. The remaining distances are performed by middle school students. Shuttle running for short distances is no different from others, while the execution technique does not change.
Unlike the scoring shuttle running technique with touching the floor at the end of the distance, the running technique for beginners will be a little easier. When you reach the finish line, you only need to turn around and return in the opposite direction. This technique will prepare the muscles, ligaments, joints and respiratory system, after which you can complicate the workout by touching the floor. Only after the shuttle running technique has been worked out, and the time for passing the distance will constantly decrease, you can add additional load to the training.
Monthly training program for beginners
To perform workouts of any complexity, the body must adapt to the loads. Overexertion can lead to injury. Do not forget to warm up well, warming up the muscles before exercise. Start with three workouts a week, after a month bring up to 4-5 times. In order for running to be beneficial, you need to know how to run correctly and how to approach loads.
The benefits of shuttle running
- You'll get toned body. This running technique tones the muscles, making them more elastic and resilient;
- Helps to lose weight. Running can burn subcutaneous fat, with an increase in heart rate, the body begins to quickly burn glycogen, after which it gets to adipose tissue;
- Improves the respiratory system. Due to the enrichment with oxygen and the maximum opening of the lungs, the respiratory function improves, shortness of breath decreases;
- The heart muscle and blood vessels are strengthened. With the help of running, you can get rid of problems such as: blood pressure, vasospasm, arrhythmia;
- Increases mood and level of optimism. Training increases stress resistance and saves from depression. Regular workouts increase self-confidence.
Conclusion
Approach training correctly and wisely, no matter what age and what level of physical fitness you are. Regardless of gender, running is good for everyone, with the exception of serious spinal injuries and heart problems. Before starting training, if you have any diseases, consult your doctor. Running is the most affordable workout, which is unlikely to be boring. Go in for sports!
Learn how to do the shuttle run in order to show the best possible results.
The content of the article:
Shuttle running is one of the types of cardio load and is very popular. Thanks to him, you can develop speed-strength qualities and therefore representatives of various sports disciplines include shuttle running in their training program. Performing the exercise, the athlete needs to overcome the same distance in two directions several times, performing 180-degree turns.
The most popular shuttle run is 3x10 and 10x10. It should be noted that such training can increase explosive force leg muscles, improve the performance of the cardiovascular system, as well as develop coordination and strength endurance. There are shuttle running standards that are developed not only for athletes, but also for law enforcement officers. Today we will tell you about the technique of shuttle running.
Most often, shuttle running is performed at a distance of 10–30 meters, although there are exceptions. Sometimes races are held at a distance of up to 100 meters. Since the exercise is effective and can produce a large number of positive effects on the body, shuttle running is very popular among fans of all types of fitness, combat sports, and is also included in the program of physical training of military personnel.
We have already briefly identified the most important positive effects exercises, but in order to receive them, you must follow the technique of performing a shuttle run. We will also dwell in more detail on the issue of the practical use of the exercise from the point of view of the harmonious development of athletes.
Shuttle run technique
In many ways, the technique of shuttle running depends on the distance, but you can increase it if you wish. In this situation, you need to monitor your well-being so as not to overload the body. At the same time, there are common aspects in the technique of shuttle running, which are used at any distance.
You only need to remember that for short distances, the exercise must be performed immediately with maximum intensity, using the full potential of the available power. If you are using a 10x10 or even 10x100 scheme, then the first half of the segments should be performed with medium intensity, trying to save energy.
If in such a situation you immediately use high intensity, then you simply will not have the strength to complete the exercise. Try to leave some of your potential for final stage so that you can give it your all and show good results. And now let's consider the technique of shuttle running in as much detail as possible:
- To take the starting position, you need to put the supporting leg forward and move the center of gravity of the body to it. The quadriceps of the front leg should be in tension and resemble a spring, the body should be slightly tilted forward, but do not bend the back. It is important to achieve the most explosive start so that the first segment of the entire distance is covered in a short time. However, this can only be achieved with developed quadriceps.
- During the entire run, you should maintain maximum speed. To make this possible, the foot after each step should land only on the toe, and not the whole foot. To develop this skill, you need to actively work with the rope, which will allow the Lisfranc joint to adapt to this running technique.
- After overcoming each segment of the distance, it is necessary to correctly perform a 180-degree turn. To do this, perform a stop step to release the gained momentum and rotate the foot of the front foot in the direction of the right angle turn. This will allow you to slow down, but at the same time maintain inertia.
- Overcoming the last segment of the distance, squeeze out the last strength, making an explosive acceleration and not thinking about the subsequent stop. The speed of running in the final stretch should increase all the time until you cross the finish line.
The main mistakes when performing a shuttle run
Beginning athletes during the shuttle run constantly make the same mistakes, which does not allow them to achieve good results. This is especially true for the 10x10 running pattern, and now we will consider them:
- - when an athlete needs to overcome 10 identical segments in a shuttle run, then often at the end of the first half of the distance, endurance drops sharply. To prevent this from happening, we recommend that you overcome the first half of the distance at an average pace, gradually increasing the speed at each new segment. To do this, you need to use the explosive power of the muscles of the legs.
- Using an excessive volume of loads- the training volume should be selected in accordance with your capabilities. This is especially important to remember for people who have problems with the work of the heart muscle or vascular system. Otherwise, you will cause even more harm to the body.
- Slow braking before turning- this element of the shuttle run technique is very important and you should not slow down to turn around. It is necessary to do everything in one movement, sharply turning the foot at a right angle in the direction of the turn. As a result, you will stop quickly, but at the same time keep the momentum of the run without slowing down.
- Not adhering to breathing technique- First of all, it concerns the frequency of inhalations and exhalations. When performing the exercise during inhalation, it is necessary to take two steps and the same number when exhaling. This scheme is called "2x2". You also need to breathe through your nose, not your mouth.
- Many novice athletes try to start the main part of the training program as soon as possible, while ignoring the warm-up or performing it insufficiently. The consequence of this approach is unfortunate injuries that could have been easily avoided.
Shuttle training program
Now we will give an example of a training program created for beginner athletes. It is necessary to perform it for six sessions, between each of which it is necessary to rest two or three days. This will allow the body to fully recover. At the same time, we do not recommend switching to a program for more experienced athletes after six workouts, it is better to repeat this program several times. In order to measure the running distance as accurately as possible, it is better to conduct classes at an athletics stadium.
- Three sets according to the 4x9 scheme.
- Five sets of 4x9.
- Three sets of 4x15.
- Five sets of 4x15.
- Three sets of 4x20.
- One run according to the scheme 10x10.
Complexes in crossfit with shuttle running
Today CrossFit has become very popular view fitness and there are many complexes that use shuttle running. Now we will talk about the most famous:
- kit-kat- in three rounds, 60 pull-ups and sit-ups, 15 push-ups, 50 push-ups and a shuttle run 10x10 are performed;
- Lira- Shuttle run 6x10 and 15 burpees are performed in 10 rounds;
- Marathon- in four rounds, you must complete a 250-meter race, 5 pull-ups, 10 push-ups, five hanging leg raises and a 4x10 shuttle run;
- Ralph- for three rounds, you must do ten deadlifts (classic) and burpees, a shuttle run according to the 6x10 scheme;
- bodyguard- do a 4x10 shuttle run in three rounds, 40 double jumps with a rope, as well as 30 push-ups and squats each.
Recommendations for improving the technique of shuttle running
We looked at the technique of shuttle running, and now we can give a few recommendations that will help you achieve better results.
- Use a high stance at the start. For the correct calculation of the starting position, it is necessary to consider the take-off leg. For those athletes who are more comfortable using their left leg as such, it is necessary to bend it in knee joint and lower slightly towards the ground. In this case, the role of the supporting leg is assigned to the right. It is important to ensure that the back remains straight and especially in the lower back. As soon as the signal to start was given, push off with the leading foot (in our case, the left one) and sharply throw the body forward. The task of the pushing leg is to create additional momentum so that the release is correct. You can use any starting position, but high is the most popular and, according to many athletes, is the most convenient.
- Use your speed indicators at a distance. When overcoming a distance, it is necessary to use the principle speed run. Its essence lies in overcoming the entire distance in a minimum time period. To achieve the task, slightly tilt the body forward and perform powerful pushing movements with the legs while running. It should be noted that the speed of an athlete at a distance mainly depends on his initial physical preparation. To show high results in shuttle running, we recommend actively working with a rope. also in training program jumps should be included, which allow you to increase the power of the musculoskeletal system, pump the calf muscles. This is necessary for a powerful repulsion while running. Also remember that during the race, the brain should be cleared of extraneous thoughts and concentrated on overcoming the distance.
- Avoid obstacles correctly. An equally important element of shuttle running is the avoidance of obstacles. Athletes often get off to a great start and accelerate well, but then waste valuable time in corners. We already talked about this point above when we considered the technique of performing a shuttle run. An extremely effective solution to the problem is the stop step, which is actively used in many sports, such as basketball.
- Finish right. Try to avoid psychological self-deception at the finish line. The athlete may become accustomed to slowing down before the turn and begins to do the same before the finish line. It is quite clear that this does not at all contribute to achieving the maximum sports result. You need to overcome the last segment of the distance with maximum speed and not think about braking at the same time.
Features of the shuttle run in the following video:
Shuttle running is a kind of cardio load that is widespread all over the world and is aimed at developing the speed-strength qualities of an athlete. When performing a shuttle run, the athlete must run the same distance in the forward and reverse direction several times with a 180-degree turn at the end point of the distance. The most popular among athletes is the shuttle running technique 10x10, 3x10.
Benefit
This training method is useful in that it helps to increase the explosive strength of the leg muscles, improve the functioning of the entire cardiovascular system, develop coordination and strength endurance. Shuttle running standards are used to assess the physical fitness of not only athletes, but also employees of various power structures.
Usually shuttle running is carried out over short distances from 10 to 30 meters, however, in rare cases, the distance can reach the mark of 100 meters. Due to its multifaceted benefits, this exercise has gained popularity in fitness, crossfit, various martial arts, and is also included in the mandatory physical training program in schools, specialized academies under state bodies and in the Armed Forces of the Russian Federation.
Today we will figure out how to run a shuttle run correctly, and also what is the practical benefit of this exercise on human body from the point of view of the all-round development of the athlete.
Exercise technique
The shuttle run technique has several varieties, the choice of which depends on the distance the shuttle run is performed: 10x10, 3x10, 4x9. However, at your own discretion, you can increase the distance several times - be guided by your level of physical fitness and well-being.
One way or another, the shuttle running technique is almost the same for any distance. The only factor that should be taken into account is that in sprinting the athlete immediately begins to perform the exercise with the greatest intensity, using all his power potential; with a longer shuttle run (for example, 10x10 or 4x100), the first 4-6 segments should be performed at a normal pace, trying not to spend a lot of energy so as not to get exhausted ahead of time. It is better to leave in the end most of the speed-strength resources of your body in order to overcome the required distance in the shortest possible time period and show a truly outstanding result.
The exercise should be done as follows:
Initial position
classical starting position: put the supporting leg forward, try to keep the entire center of gravity above it. The quadriceps of the supporting leg is tense, like a spring, the body is tilted slightly forward, the back is straight, we keep our hands at the level of the ribs. The start should be as explosive and fast as possible in order to overcome the first segment in the shortest possible time. For a really explosive start, we need strong and well-developed legs, so pay more attention to exercises that develop the explosive strength of the quadriceps: barbell squat with a pause in lowest point, deadlift sumo, box jumps, jump squats, etc.
Another option for the starting position is a low start:
© Daxiao Productions - stock.adobe.com
Running speed
During the race itself, we need maximum speed. To do this, after each step, you should not land on the entire foot, but only on the toe. To develop this skill, replace your standard cardio with jumping rope, then the Lisfranc joint will adapt to the constant landing on the toe, and shuttle running will be much easier.
© Daxiao Productions - stock.adobe.com
reversal
At the end of each segment, you need to perform a 180-degree turn. To do this, you need to sharply reduce the speed and take a stop step, turning the foot of the front leg 90 degrees in the direction of the turn - this movement will slow you down, but will not completely extinguish the inertia.
© Daxiao Productions - stock.adobe.com
Acceleration
On the last stretch, you need to squeeze the maximum out of your body and make the last explosive acceleration, without thinking that you will soon need to stop, you must continue to increase speed right to the finish line.
You can see the shuttle run video below. It very clearly shows the technique of shuttle running:
Common Mistakes
When learning the 10x10 shuttle run technique, many novice athletes encounter the following problems that prevent them from getting the most out of this exercise:
- Incorrect load distribution. If you run 10 equal laps in a shuttle run, your endurance usually runs out after the first half. To avoid this, you need to start running with medium intensity, trying to increase speed with each segment, using the explosive power of the leg muscles.
- Too much load. Don't go overboard with training volume when it comes to this. high intensity cardio, especially if you suffer from various kinds of diseases of the cardiovascular system. Chances are, YOU will do more harm than good.
- Too slow to stop before turning. You don’t need to slow down your running speed to calmly turn around, you need to turn around in one movement, sharply turning your leg 90 degrees - this way you save momentum and do not extinguish the speed to zero.
- Incorrect breathing rate. During the shuttle run, you should breathe in the "2-2" mode, taking two steps while inhaling and two steps while exhaling. Breathe only through the nose.
- Do not forget to properly warm up, as shuttle running involves the inclusion of a huge number of muscles, joints and ligaments.
© Daxiao Productions - stock.adobe.com
Training program
This shuttle run program is designed for beginners who are just starting to get acquainted with this exercise. It has only 6 workouts, between which you should take a break of 2-3 days so that the body has time to replenish energy costs. However, by repeating it several times, you can significantly improve your maximum result in the shuttle run. It is best to do these workouts in a running arena or track and field gym. There you can accurately measure the required distance.
Shuttle run standards 10x10
Shuttle running is part of the compulsory program for physical training for the military in various units. The table below shows the current standards that apply to the military, contract employees, and military units special purpose approved by orders of the Ministry of Internal Affairs of the Russian Federation.
Shuttle run standards 3x10
The standards for schoolchildren (boys and girls) are presented below. You can download and print the table by.
| Age | The level of development of the CS | ||||
|---|---|---|---|---|---|
| short | below the average | average | above average | high | |
boys |
|||||
| 7 | 11.2 and up | 11,1-10,9 | 10,8-10,3 | 10,2-10,0 | 9,9 |
| 8 | 11,4 —//— | 10,3-10,1 | 10,0-9,5 | 9,4-9,2 | 9,1 —//— |
| 9 | 10,4 —//— | 10,3-10,0 | 9,9-9,3 | 9,2-8,9 | 8,8 —//— |
| 10 | 9,9 —//— | 9,8-9,6 | 9,5-9,0 | 8,9-8,7 | 8,6 —//— |
| 11 | 9,7 —//— | 9,6-9,4 | 9,3-8,8 | 8,7-8,5 | 8,4 —//— |
| 12 | 9,22 —//— | 9,1-9,0 | 8,99-8,5 | 8,4-8,3 | 8,2 —//— |
| 13 | 9,3 —//— | 9,2-9,1 | 9,0-8,5 | 8,4-8,3 | 8,2 —//— |
| 14 | 9,0 —//— | 8,9-8,7 | 8,6-8,1 | 8,0-7,8 | 7,7 —//— |
| 15 | 8,5 —//— | 8,4-8,3 | 8,2-7,9 | 7,8-7,7 | 7,6 —//— |
| 16 | 8,1 —//— | 8,0-7,9 | 7,9-7,5 | 7,4-7,3 | 7,2 —//— |
| 17 | 8,5 —//— | 8,4-8,2 | 8,1-7,6 | 7,5-7,3 | 7,2 —//— |
Girls |
|||||
| 7 | 11.7 and up | 11,6-11,4 | 11,3-10,6 | 10,5-10,3 | 10,2 |
| 8 | 11,2 —//— | 11,1-10,8 | 10,7-10,1 | 10,0-9,8 | 9,7 —//— |
| 9 | 10,8 —//— | 10,7-10,4 | 10,3-9,7 | 9,6-9,4 | 9,3 —//— |
| 10 | 10,4 —//— | 10,3-10,1 | 10,0-9,5 | 9,4-9,2 | 9,1 —//— |
| 11 | 10,1 —//— | 10,0-9,8 | 9,7-9,1 | 9,0-8,8 | 8,7 —//— |
| 12 | 10,0 —//— | 9,9-9,7 | 9,6-9,1 | 9,0-8,8 | 8,7 —//— |
| 13 | 10,0 —//— | 9,9-9,7 | 9,6-9,0 | 8,9-8,7 | 8,6 —//— |
| 14 | 9,9 —//— | 9,8-9,6 | 9,5-8,9 | 8,8-8,6 | 8,5 —//— |
| 15 | 9,7 —//— | 9,6-9,4 | 9,3-8,8 | 8,7-8,5 | 8,4 —//— |
| 16 | 9,5 —//— | 9,4-9,2 | 9,1-8,4 | 8,6-8,5 | 8,4 —//— |
| 17 | 9,7 —//— | 9,6-9,4 | 9,3-9,1 | 9,0-8,8 | 8,7 —//— |
Crossfit complexes with shuttle running
If you started to get bored with your training process, try to perform several functional complexes from the table below. This will bring something new to your program and diversify the entire training. The complexes are designed for fairly experienced athletes with good strength endurance, since a beginner simply cannot cope with such a combination of aerobic and anaerobic loads, and even in such a huge volume.
Sometimes, in order to diversify the exercise, they practice shuttle running with carrying 2-3 items.
