4 Components of the 20-Yard Shuttle
During the past several days, we have been working with the St. X football team on improving their 40-yard dash, Pro-shuttle and Vertical Jump. This coming Saturday they will participate in the SPARQ Team Challenge (STC) and we are making sure they understand the components of every test. Today we covered the 20-Yard Shuttle/Pro-shuttle or 5-10-5 for some people.
When you start to teach this drill it's important to teach it in four separate steps. The Stance, First 5, Next 10, and the Last 5-Finish. I will cover each component and how we teach our individual athletes, teams, and combine groups.
The Stance
• Straddle line with right foot slightly behind the left foot
• Bend forward as if you‘re doing a good-morning exercise
• The top of the hips/low back is highest point
• Left hand placed on the line with weight on the balls of the feet
• Roll the head down, tuck the chin and keep right hand at 90
• Think exploding to the right-side ways and downward
• Don’t spend a lot of time on the stance. Wasted adrenaline
• Create an internal cadence: Down-Set-Ready-Go
First 5
• Cross – Cross – Touch
• Our goal is to run 4 yards instead of 5 yards
• The angle we come in is the angle we come out
• Right hand should always be reaching for the line
• Keep your head, shoulders down and never look forward
• You should try to place left hand at the 4 yard line
• Point both feet at an angle to explode out
Next 10
• Spider position 1 yard from the line
• Come out of the line, keeping head tucked in low
• At six yards you have reached your highest point/top spot
• You start heading back down with left hand reaching towards line
• At 6 yards the spine starts to rotate as you set yourself up for the next spider
Last 5
• 2 ½ steps to finish
• Stay low and drive out
• Long power strides not short choppy steps
• Head punches through the finish line
This is how we break the test down as we teach it to the athletes. This is not something that they will learn in a day or two. so they must practice it daily to master the drill unconsciously.
Here are the top times in the NFL Combine by position:
Quarterback: Alex Brink - 4:19
Running Backs: Rashard Medelhall - 4:18
Wide Receivers: Arman Shields - 3:96
Tight Ends: Dustin Keller - 4:14
Offensive Line: Mike Pollack - 4:47
Defensive Line: Chris Long - 4:21
Linebackers: Stanford Keglar - 3:98
Cornerbacks: Marcus Walker - 4:07
Safeties: Nehemia Warrick - 4:09
Specialists: Tyler Schmitt - 4:33
