Three keys to a faster 20-yard shuttle

Spencer Tatum

Special to StudentSportsSoftball.com

One the four areas performed in SPARQ testing is the 20-yard shuttle, which provides coaches with an idea of how well an athlete can change direction and accelerate again.
The ability to accelerate and change direction is key in the game of softball. Here at The Cutting Edge, we have analyzed the 20-yard shuttle and how to perform it effectively.

Here are three key components to focus on when striking to improve an athlete's time in the 20-yard shuttle.

	The starting position for the 20 yard shuttle going to the right

1. STANCE
The stance is the first component of running a good 20-yard shuttle. When an athlete gets ready to run a 20-yard shuttle, one of the most important components to observe is how the athlete "lines up." If the athlete is going to the right first, it is best to have her feet staggered with the right foot slightly behind the left foot. By having the feet staggered, it will allow the player a better start.

The "hand down" is another aspect of the stance that can make a difference. If the athlete is going to right, the athlete should have the left hand down and right arm flexed with the right hand on the right hip. This allows the player to open up the run and take a better first step by synchronizing the are action with the first step easier.

2. FIRST-STEP
When an athlete is preparing to take the first-step from the initial starting position, the first-step will be a crossover step. When the athlete is ready, she should shift her weight to the right and drive off with her inside edge of the left foot and outside edge of the right foot.

While the athlete is driving off with the right foot, the hip should only turn slightly with the left leg taking a crossover step. Once the crossover step is taken, the player should continue the crossover motion to the first cone keeping mostly square. The first-step is performed better when the athlete has the correct stance.

3. THE TURN
The ability to turn properly will help reduce the running time tremendously. A player needs to start the turn about 2 1/2 yards away from the cone. By starting the turn early, it will allow the athlete to be in the correct position after completing the turn. The turn should start with the right foot going back and shoulders starting to turn toward the far cone.

It is acceptable if the right foot goes slightly behind the line. Once the athlete starts making the turn, she should drop the hips by bending the knees with her right hand touching the line. After she touches the line, the player needs to reaccelerate to the next cone. Everything is opposite for a left-handed turn.

These are some of the components of the 20-yard shuttle that can be refined to reduce a player's time. This shuttle is primarily described with the athlete going to her right first, but if the athlete chooses to go to her left first, just switch the stance, takeoff and turn.

In addition, a player can improve her time and performance through a quality strength and conditioning program. For an athlete to decrease her shuttle time, she should practice it as though it is a sport.

For more detailed information on first-step quickness, contact The Cutting Edge at CuttingEdgeAthletics.com or call: (949)586-EDGE.

Spencer Tatum, a Sport Performance Specialist, joined The Cutting Edge in June of 2006. He earned his degree in Exercise Physiology from Ohio University and is a Certified Strength and Conditioning Specialist by the NSCA. He also was a three-year starter for the Ohio University football team. Prior to working at The Cutting Edge, he worked with Mackie Shilstone in New Orleans helping train profession athletes. Spencer is also a four-time Junior Olympian in track and field in the 100m, 200m, 400m, and 200m hurdles.