Shuttle Pass Sprints

Exercise Tips

  • Take about 20 to 30 second breaks in between sprints

Shuttle Pass Sprints

This exercise targets your entire core abdominals area and provides a moderate to high cardio benefit.

Muscle Group

Abdominals, Obliques


1 Day a Week to
3 Days a Week


Medicine Ball

Cardiovascular Benefit

Moderate to High

Muscle Group: Abdominals, Obliques

Equipment: Medicine Ball

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Abdominals

Starting Position: Hold a medicine ball with both hands and stand with your feet slightly wider than shoulder width apart. Bend your knees to squat down and hold the medicine ball to the floor, about a foot in front of you. Keep your back flat and your toes pointing forward.

  1. 1 Burst out of the stance and throw the ball with both hands to a partner or at a wall about ten feet away.
  2. 2 After passing the ball, run as fast as you can for a 40-yard sprint.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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